You probably know that fiber is important for good health, but do you know how much fiber to consume per day? Most of the people don’t know. The average adult only eats 15 grams of fiber per day. According to specialists, women need 25 grams of fiber per day, and men need 38 grams per day. Consuming more plant foods (vegetables, fruits, whole grains and nuts) is the best way to obtain it and is one of the important recommendations of any nutritionist.
Foods that will help you calculate how much fiber to consume per day
All fiber foods are naturally rich in many nutrients and provide all of the health benefits that come with a healthy, well-rounded diet. The main sources of fiber are: legumes of all kinds, peas, chickpeas, peas, artichokes, whole wheat flour, barley, bulgur, bran, raspberries, blackberries and prunes.
Other sources of fiber are: lettuce, green leafy vegetables, broccoli, cauliflower, carrots, pumpkin, potatoes, corn, beans, asparagus, whole wheat pasta, oats, popcorn, walnuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes and apples. This food list will give you an idea of how much fiber to consume per day.
Avoid refined grains, such as white flour, white bread, white pasta, and white rice , and replacing them with whole grains is a great way to increase the amount of fiber in your diet. Dietary guidelines recommend that at least half of the grains you eat be whole grains, but with all the whole grain options available today, it’ll be even easier.
Soluble and insoluble fiber
All plant foods have fiber in different amounts. Most fiber is soluble, which means it dissolves in water, or is insoluble, which does not dissolve in water.
Soluble fiber is found in legumes, peas, oats, oat bran, nuts, seeds, apples, pears, strawberries, and blueberries. Soluble fiber is linked to lowering LDL (bad) cholesterol, regulating blood sugar, and a lower risk of heart disease and type 2 diabetes.
Insoluble fiber is found in whole grains, barley, couscous, brown rice, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, walnuts, grapes, and tomatoes. This type of fiber helps you maintain regular intestinal health, prevents constipation, and reduces the likelihood of contracting diverticular disease.
Eating plan with the necessary fiber doses
Here is a menu that contains about 37 grams of fiber:
- Breakfast : whole wheat bran cereal (5 grams of fiber), half a banana (1.5 grams of fiber) and skim milk.
- Snack : 24 almonds (3.3 grams of fiber) and a quarter cup of raisins (1.5 grams of fiber).
- Lunch : turkey sandwich made with 2 slices of whole wheat bread, lettuce and tomato (5 grams of fiber) and an orange (3.1 grams of fiber).
- Snack : yogurt with half a cup of blueberries (2 grams of fiber).
- Dinner : grilled fish with a salad of romaine lettuce and grated carrots (2.6 grams of fiber), half a cup of spinach (2.1 grams of fiber) and half a cup of lentils (7.5 grams of fiber).
- Appetizer : 3 cups popped popcorn (3.5 grams of fiber).
This is just an example of a menu with the necessary doses of fiber that you should consume daily. You can make a custom menu that includes foods rich in fiber and helps you calculate how much fiber to consume per day.
