According to the American Heart Associations, adults on a 2,000 calories diet should be about eating 25 grams of fiber a day, although this may vary according to age and gender. Women under age 50 may need 21-25 grams of fiber per day, whereas men under age 50 may need 30-38 grams.
One simple approach to getting 25 grams of fiber a day is to eat the following:
- 100 grams uncooked whole grains
- 1 cup of cooked beans
- 2-3 servings of fruits
- 200 grams broccoli
- ½ cup of leafy greens (kale, spinach)
- 1 tablespoon of flaxseeds
- ? cup of mixed nuts
What foods are high in fiber?
Many foods are high in fiber, and you can check the fiber content of an item by looking at nutrition information labels. Here are some high-fiber foods to include in your diet to fulfill the recommended 25 grams of fiber a day goal:
- Grains
- Barley
- Quinoa
- Oats
- Whole grain pastas and breads
- Popcorn
- Vegetables
- Broccoli
- Carrots
- Brussels sprouts
- Artichoke
- Green peas
- Fruits
- Avocado
- Berries
- Apples
- Oranges
- Bananas
- Nuts and seeds
- Almonds
- Chia seeds
- Legumes
- Lentils
- Beans
Recommended daily amounts of fiber-rich foods are as follows:
- Whole grains: 6-8 ounces a day
- Fruits: At least 2 cups a day
- Vegetables: 2.5 cups a day
- Beans: 1 cup of cooked lentils contains more than 15 grams of fiber
- Seeds: 1 handful of seeds contain approximately 3 grams of fiber
What are the benefits of eating 25 grams of fiber a day?
Dietary fiber is a form of complex carbohydrate that is not digested or absorbed by the small intestine. It’s made of cellulose and non-cellulosic polysaccharides that are resistant to enzymatic digestion. That means that it can help:
- Lower cholesterol and blood pressure, as well as prevent heart disease and stroke.
- Improve insulin sensitivity and control blood sugar control, thus slowing the progression of diabetes and perhaps prevent it from starting
- Maintain good bowel movements and prevent diverticulitis, constipation, gastroesophageal reflux disease, and hemorrhoids
- Encourage the growth of good gut bacteria
Are there risks to eating too much fiber?
Fiber can be harmful if consumed in excess, more than 45 grams per day, and cause problems such as:
- Abdominal pain, bloating, flatulence, constipation, cramps, or diarrhea
- Early satiety or a decrease in appetite
- Weight loss or lack of weight or muscle gain
- Prevent the absorption of minerals including calcium, magnesium, iron, and zinc
- Intestinal obstruction (rare but deadly condition that occurs when you consume too much fiber and not enough liquids)
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References
Larson H. Easy Ways to Boost Fiber in Your Daily Diet. Eat Right. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-boost-fiber-in-your-daily-diet
The University of California. Increasing Fiber Intake. https://www.ucsfhealth.org/education/increasing-fiber-intake
American Academy of Family Physicians. Fiber: How to Increase the Amount in Your Diet. https://familydoctor.org/fiber-how-to-increase-the-amount-in-your-diet/
The University of California. Increasing Fiber Intake. https://www.ucsfhealth.org/education/increasing-fiber-intake
American Academy of Family Physicians. Fiber: How to Increase the Amount in Your Diet. https://familydoctor.org/fiber-how-to-increase-the-amount-in-your-diet/
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