University of Illinois Extension
Find more fiber in your foods
 

[September 29, 2024]   Consuming a diet adequate in dietary fiber has a multitude of health benefits. It can help lower cholesterol, improve blood glucose control, promote a healthy weight, and prevent constipation and diverticulosis.

Yet an estimated 95% of Americans do not meet the recommended amount of fiber. The Dietary Guidelines for Americans encourage most men to aim for around 30 grams of fiber per day, while most women should try to get about 25 grams each day.

Before reaching for a fiber supplement, consider getting fiber naturally from food. Plant foods, such as fruits, vegetables, beans, lentils, nuts and seeds are all sources of fiber. In addition, whole grain foods, like oats, barley, brown rice and whole grain bread have fiber, as well as other B-vitamins, iron and magnesium that may not be present in refined grains. Leave the peel of the produce on, when appropriate, to gain more fiber. Plus, choose whole fruit over fruit juice. One medium apple with the skin has 4.4 grams of fiber, while ½ cup of applesauce only contains 1.4 grams and ½ cup of apple juice has no fiber at all.

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When increasing your fiber intake, be sure to do so gradually, as too much too quickly could cause some uncomfortable side effects like abdominal pain, gas and bloating. Drink plenty of fluids to keep everything passing through the digestive system smoothly. Fiber is easy to find for the morning meal; one-half cup of old-fashioned oats and a cup of raspberries contains 12 grams of fiber. A veggie and hummus sandwich on whole grain bread for lunch can pack another 12 grams. One cup of cooked carrots with dinner adds 5 grams and 3 cups of popcorn for a snack adds another 6 grams. That quickly totals 35 grams of fiber, more than meeting your daily needs.

Sources:
Larson, H. (March 2023). Easy ways to boost fiber in your daily diet. www.eatright.org

[Jenna Smith, Nutrition and Wellness Educator, University of Illinois Extension]