The USDA recommended daily intake of fiber for men is 34 grams for those aged 19-30, 31 grams for those aged 31-50, and 28 grams for men aged 51 and older.

I eat a lot of apples, broccoli, asparagus, salad greens like raw spinach and loose leaf lettuce (not iceberg lettuce, though. That shit is just a small amount of cellulose surrounding a lot of water), and other fruits and veggies, when in season. Right now, white corn on the cob is in season. Love it!

I have cut out grains including rice and breads because they're mainly just carbohydrates and, for me, they cause a lot of painful inflammation now. Plus, processed grains will gum you up.