2-3 slices of whole-wheat toast
+ 1/2 cup of carrots
+ 1 cup of beans
+ a medium-sized apple

you would get about 30 grams of fiber.

As a general rule, to get adequate fiber in your diet,

    Include three or more servings of various vegetables every day
    Eat dry beans and peas often
    Have two or more servings of various fruits every day
    Include several servings of cereals – atta, jowar, bajra, ragi and brown rice
    Eat products made from a variety of grains