Fiber

Ensuring an adequate intake of fiber can be a challenge for many individuals. According to the 2020 to 2025 Dietary Guidelines, a vast majority—90% of women and 97% of men—fall short of meeting the
recommended daily fiber intake.

Fiber is not digested, does not convert to sugar, and therefore does not raise blood glucose levels.

Makes you feel full sooner and longer.

Lowers blood cholesterol.

Prevents constipation.

To support optimal health, it’s advised that most healthy adults aim to include the following amounts of fiber in their daily diet:

Age	Female	Male
2-3 yrs	14 gm	14 gm
4-8 yrs	17 gm	20 gm
9-13 yrs	22 gm	25 gm
14-18 yrs	25 gm	31 gm
19-30 yrs	28 gm	34 gm
31-50 yrs	25 gm	31 gm
+50 yrs	22 gm	28 gm

Insoluble fiber

Soluble fiber

Average fiber intake

Use brown rice rather than white rice

Include beans at least 3x per week

Eat whole fruit rather than drinking juice

Snack on fruits, vegetables, popcorn, or high fiber crackers

Eat the skin on fruits and vegetables when possible

Increase vegetable portions at lunch and dinner

Use whole-grain bread rather than white bread. Whole grain should be the first item listed on the food label. Avoid large amounts of processed grains.

increasing fiber intake

Fruits	Serving Size	Grams of Fiber Per Serving
Apple with skin	1 medium	4 gm
Figs, dried	2 medium	4 gm
Pear	1 Medium	5.5 gm
Strawberries	1 cup	4 gm

Grains, Cereals and Pastas	Serving Size	Grams of Fiber Per Serving
Bran cereal	1/2 cup	8 gm
Brown rice, cooked	1/2 cup	2 gm
Pumpernickel bread	1 slice	3 gm
Whole wheat pasta	1/2 cup	3 gm

Vegetables	Serving Size	Grams of Fiber Per Serving
Broccoli	1/2 cup	2 gm
Brussel sprouts	1/2 cup	3 gm
Spinach	1/2 cup	2 gm

Legumes, Nuts and Seeds	Serving Size	Grams of Fiber Per Serving
Baked beans, canned	1/2 cup	5-8 gm
Lentils	1/2 cup	8 gm
Peanuts, dry roasted	1/4 cup	3 gm
Sunflower seeds	1/4 cup	2 gm

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.