The recommended daily intake of fiber is 25 grams for women and 38 grams for men. Fiber is so important to include in your diet because it can help lower blood cholesterol, reduce inflammation and help maintain a healthy digestive system.
Here are some high-fiber foods to add to your diet:
- Beans – Beans are rich in insoluble fiber. One cup of beans contains 15 grams of fiber, which is more than half the recommended daily intake. Beans are also a source of protein and vitamins B1, B2 and B6.
- Whole grains – Whole wheat breads, oats, brown rice and whole grain cereals contain insoluble fiber that helps prevent constipation by absorbing water in the gut and softening stools as they move through the digestive tract. The recommended daily intake for insoluble fiber is 20 grams per day for women and 30 grams per day for men, but most people get only 10 grams from their diets. Whole grains are also good sources of magnesium, which helps regulate blood sugar levels by lowering insulin resistance that can lead to diabetes or pre-diabetes.
- Fruit – Fruits such as apples, pears, strawberries and mangoes contain soluble fiber that helps lower cholesterol levels by binding bile acids
How much fiber should you eat?
The Institute of Medicine recommends adults get between 21 and 25 grams of fiber daily. This is a range, so it’s up to you to decide how much is right for you.
Health benefits of fiber
Fiber has many health benefits, including:
Helping control blood sugar levels in people with diabetes
Reducing the risk of heart disease and stroke by lowering cholesterol and blood pressure
Preventing constipation by bulking up stool and softening it
Stimulating regular bowel movements
Fiber is the indigestible part of food that promotes satiety, helps lower cholesterol levels and glucose absorption. Fiber can be found in whole grains, fruits and vegetables.
Fiber improves digestive health and helps with weight management.
The recommended daily fiber intake is about 25 grams for men and 21 grams for women. Women need more fiber than men because they have higher estrogen levels, which can affect their digestion.
Eating a diet rich in fiber from whole foods is important for a healthy body. A high-fiber diet can help you lose weight, prevent constipation and even prevent certain types of cancer.
Here are some high-fiber foods to add to your diet:
Fiber is the part of plants that our body cannot digest. Fiber helps keep us regular and can help prevent constipation and hemorrhoids.
Fiber has been shown to reduce cholesterol and lower blood sugar. Studies have shown that fiber may be helpful in preventing heart disease, diabetes, obesity, and certain types of cancer.
The recommended daily intake of fiber is 25 grams for adults or 14 grams for children ages 4 to 13 years old. For comparison purposes, a single serving of oatmeal contains 5 grams of fiber while an apple contains 3 grams.
Here are some other high-fiber foods:
Fiber is a type of carbohydrate found in plant foods. Fiber is important for maintaining a healthy digestive system, and it also helps you feel full.
Fiber comes in two forms: soluble and insoluble. Both types are important, but the health benefits of soluble fiber are more well-studied. In general, fiber supplements have not been shown to be effective for weight loss or other health conditions.
Fruits are low-calorie sources of carbohydrates that contain fiber and other nutrients. Fruits can help you meet your recommended daily intake (RDI) of vitamin C, as well as provide small amounts of calcium, potassium, magnesium and iron.
Berries
Strawberries
Raspberries
Blackberries
Blueberries
Fiber is a type of carbohydrate that the body cannot digest. Fiber comes from plant foods, like legumes and whole grains, and helps to keep your digestive system healthy. Fiber also helps lower blood cholesterol levels.
How much fiber should you eat each day? The Dietary Guidelines for Americans recommends that adults get 20 grams of fiber per day. Most Americans don’t get enough fiber in their diets, so adding more high-fiber foods to meals and snacks is a good idea.
Here are some high-fiber foods you should eat more often:
Legumes (beans) — One cup of cooked kidney beans contains 15 grams of fiber. Other types of beans have similar amounts of fiber per cup. Legumes also contain protein and B vitamins. Try this recipe for Curried Chickpea Salad with Spinach & Red Onion or this recipe for Quinoa & Black Bean Burgers.
Whole grains — A slice of whole wheat bread has 2 grams of fiber, while a serving of brown rice has about 1 gram per serving. Whole grains are rich in B vitamins and minerals such as iron and zinc. Try this recipe for Strawberry Shortcake Muffins made with whole wheat flour or this recipe for Whole Wheat Blueberry Pancake
Fiber is an important part of a healthy diet. Fiber helps regulate the body’s use of sugars and starches, which improves bowel function and lowers cholesterol. Fiber also helps to keep you feeling full so that you don’t overeat. The recommended daily fiber intake for adults is 38 grams for women and 30 grams for men.
Fiber comes from plant foods such as fruits, vegetables, whole grains, legumes and nuts. The most common types of fiber are soluble (viscous) fiber and insoluble (non-viscous) fiber. Soluble fiber dissolves in water to form a gel-like substance in your digestive tract. Insoluble fiber passes through the small intestine largely unchanged by digestive chemicals.
Here are some high-fiber food choices that provide at least 4 grams of fiber per serving:
Vegetables: Artichokes, broccoli, Brussels sprouts, cabbage, carrots (raw or cooked), cauliflower, celery (raw or cooked).
Fruits: Apples with skin intact; apricots; dates; figs; grapefruit; pears with skin intact; prunes; raisins
Fiber is the part of plant foods that the body can’t digest. It helps to keep you feeling full, which may help you eat less. Fiber also helps lower cholesterol.
The amount of fiber in food is measured in grams (g). The average adult needs to consume about 25 g of fiber per day.
Here are some high-fiber foods:
1 slice oatmeal bread = 3 g fiber
1 cup cooked oatmeal = 4 g fiber
1 medium apple = 4 g fiber
1 cup cooked peas = 5 g fiber
1 medium sweet potato = 5 g fiber
1 large banana = 3.2 g fiber
1 cup cooked carrots = 6 g fiber
1 medium pear = 4.6 g fiber
Fruits with rich fiber used for weight loss and diabetes.
High Fiber Foods List
- Papaya: 1 cup, sliced (132g) – 3.2g
- Raspberries: 1 cup (154g) – 8.8g
- Strawberries: 1 cup (144g) – 7.4g
- Blackberries: 1 cup (149g) – 7.2g
- Kiwifruit: 1 fruit (72g) – 4.8g
- Apricots, dried: ¾ cup (99g) – 4g (range 2-6%)
- Cherries: ½ cup (67g) – 3.2g (range 2-9%)
- Orange juice: ¾ cup (177mL) – 3g (range 0-5%)
- Orange peel: ¾ cup (129mL) – 2g (range 0-3%)
- Broccoli, cooked: 1 cup chopped broccoli florets (85g) – 2 grams per serving of broccoli florets; for broccoli sprouts, see below!
Fiber helps with digestion, but it’s also good for your heart, weight and blood sugar.
Fiber is the part of plant foods that your body can’t digest. It’s found in many whole grains and legumes (beans), fruits and vegetables, and some dairy foods.
The digestive system breaks down fiber into short-chain fatty acids. These acids help control blood sugar levels and may reduce your risk of heart disease by lowering cholesterol levels. Fiber also may reduce your risk of colon cancer by reducing the amount of time cancer-causing substances stay in your digestive tract.
There’s no recommended daily amount of fiber, but most Americans fall short of their daily needs, according to the Institute of Medicine (IOM). The average intake among men is roughly 15 grams a day; among women it’s about 19 grams per day. To put this in perspective: A piece of whole wheat bread has 2 grams of fiber; a cup of cooked oatmeal has about 5 grams; 1 cup of broccoli has about 4 grams; 1 medium apple has 3 grams; 1/2 cup cooked lentils has 8 grams; 1 serving (1/2 cup) whole grain pasta provides 3 to 5 grams; 1 medium pear contains 2 grams; 1 cup eggplant contains 2
