Our fiber intake is not enough...

We are all aware that fiber is one of the important nutritions that we need to take everyday. However do we really know how to consume sufficient fiber to ensure smooth bowel ? If we really calculate how much fiber we take everyday, I believe we are all below average. Thus it is not uncommon to see many people suffer from constipation. In addition, by drinking fruit juice does not give you fiber at all (bare minumum only) As a guideline, please see my personal recommendation for daily fiber intake for an adult of about 170cm tall, small frame and minimum exercise (e.g. working in office):

Daily Fiber requirement (25 grams)
Breakfast:
1 cup of oat meal - 4g
2 slices of white bread - 1.2g
1 medium banana - 3.1 g
Total: 8.3g

Lunch
1 medium apple with skin - 3.3 g
1 cups of cabbage - 1.6g
half sweet potato - 3.9g
Total: 8.8g

Dinner
1 cup of brocolli cooked - 5.1g
1 kiwi fruit - 2.6g5 figs dried (0.25 cups) - 5.8g
1 tomato - 1.5g
Total: 15g

Grand Total:32.1