Both types of fruit have about 3 grams of fiber per cup. Spruce up your salad with a handful of seeds, nuts, and dried fruit. An ounce of chia seeds has about 10 grams of fiber. And an ounce of ...

Sources of insoluble fiber include leafy greens, nuts, popcorn, and dried fruit. Foods can contain both soluble and insoluble fiber. Which type of fiber is better for constipation? “Both soluble ...