As far as nutrients go, fiber has something of a rock star status. "It's a miracle carb," says Tanya Zuckerbrot, RD, author of The F-Factor Diet. "Fiber acts like a sponge in your digestive tract, absorbing other molecules like carbs, fats, and sugars--along with all their calories--and preventing them from settling on your hips." However, just because a food boasts fiber, doesn't automatically qualify it as a superfood. (Search: What is a superfood?) Some sources pack secrets amounts of sugar--or include hardly any roughage at all. To help power your plate right, we've rounded up the best and worst ways to meet your daily dose.*
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*25 grams per day for women; 38 grams for men