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Fiber Men 38 gms Women 25 gms

Fruits
Apple (skin on)
Banana 2.4gm per count
Pear (skin on) Nashpati 10gm per count
Blackberries Toot 4gm per ½ cup
Bluebarries Jaamin 2gm per ½ cup
Apricot Khoobani
Fig Injeer
Raisins Kishmish

Grains
Beans
Black-eyed peas Lobiya 8gm per ½ cup
Peas Matar 8gm per ½ cup
Chickpeas Kalay chanay
Lentils Masoor 8gm per ½ cup
Oregano (Parsley) Ajwain
Flax seeds Alsi 2.8 gm per tablespoon

Yogurt with live cultures

Oils Frozen clarified butter


Frozen coconut oil

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