How to Hit 25 to 30g Fiber Daily Without Supplements You don’t need fancy powders to reach your fiber goals. Just make smart food choices. Here’s what a balanced day could look like: • 1 apple (150g) gives 4g fiber • 1 guava (200g) gives 10g fiber • 1 tbsp chia seeds (15g) gives 5g fiber • 2 cups vegetables (200g) give 5 to 6g fiber • 1 cup dal (150g cooked) gives 7 to 8g fiber That’s a total of 25 to 30g fiber, enough to keep your digestion healthy, your hunger in check, and your fat loss on tr