12 g of fiber for breakfast

I can't hardly believe it:  because of the new bread - it's a sourdough Seven Grain bread from Wegman's - I had three slices with sausage gravy for a total of 12 g of fiber - half the goal for the day!

What can I do for lunch/dinner at 4-6 g of fiber per serving?

Asian pears tasted really good yesterday, a medium size is 4.5 g fiber.  Article below:

   
Soluble Fiber

Soluble fiber is the type of dietary fiber derived from the gum, pectin and mucilage compounds found inside a plant cell. Of an Asian pear's 4.4 grams of dietary fiber, about 1 gram is soluble fiber. When the soluble fiber from a pear enters your digestive system, it swells with water and forms a thick, jelly-like mass. This mass slows the rate at which your body digests food and absorbs nutrients like glucose or cholesterol. A high intake of soluble fiber may lower your risk of diabetes and high blood cholesterol.

Insoluble Fiber

Insoluble fiber consists of the compounds that make up rigid plant cell walls, including lignin, cellulose and hemicellulose. A medium-size Asian pear provides approximately 3 grams of insoluble fiber. This type of fiber does not absorb water. Instead, it can help regulate bowel movements by adding bulk to stool. A diet that includes plenty of foods high in insoluble fiber may also decrease your risk of digestive disorders like hemorrhoids, diverticular disease, duodenal ulcers, gastroesophageal reflux disease and colon cancer.

Considerations

If you want to increase your fiber intake by eating more high-fiber foods such as Asian pears, be aware that moving too rapidly from a diet low in fiber to one high in fiber can cause digestive side effects like gas, abdominal cramping and diarrhea. Add fiber-rich foods into your regular meals gradually, over a period of two to three weeks or longer, if needed, to avoid these problems. Drink at least six to eight glasses of water each day. Talk to your doctor if you experience side effects that persist or worsen as you eat more fiber.

About the Author

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.

     http://healthyeating.sfgate.com/asian-pear-fiber-7996.html

So my tummy is getting rumbly.  Last week we had pinto beans made from scratch and when I ate two servings in two days, that's where it started.  A video from Dr. Oz said that it's the balance between soluble and insoluble fiber intake is the cause of spending too much time in the bathroom or too many trips to the bathroom.

This blogging started two - three weeks ago.