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Fiber is having a moment, yet most people still struggle to meet their daily fiber goals. Research continues to show that eating enough fiber supports digestive health, lowers cholesterol, helps stabilize blood sugar, and may even reduce the risk of chronic diseases. Yet despite these benefits, most Americans only eat about half of the fiber they need each day.
As a matter of fact, most adults don’t even know how much fiber they need in a day or the amount that is in most foods. That’s why we put together this simple guide to “fiber math” with 11 popular foods.
As a dietitian, I want to show everyone that meeting your daily fiber goal is actually quite achievable — once you understand the basics of what I call “fiber math.”
Here are some general guidelines to help you determine how much fiber you need and practical ways to add it to your meals.
How Much Fiber Should You Have?
Fiber recommendations are based on age and gender. Adult women need 25 grams per day, while men should aim for 38 grams per day. After age 50, recommendations decrease slightly to 21 grams for women and 30 grams for men because caloric intake generally declines with age.
Unfortunately, the average American eats only about 15 grams of fiber daily, meaning most people could benefit from adding another 10-20 grams each day. Incorporating more foods on this list can help you increase your daily fiber intake.
How Much Fiber to Have at Each Meal
If you’re falling short on fiber, trying to reach 25-38 grams may feel overwhelming. Instead of counting every gram, a simpler strategy is to spread fiber throughout the day.
Aim for 8-10 grams of fiber at each meal, plus another 3-5 grams from one or two snacks. This approach supports digestion without overwhelming your gastrointestinal system, and it helps keep you full in between meals.
It’s also important to increase fiber gradually and drink plenty of water, since drastically increasing fiber can lead to bloating or discomfort.
To help you visualize what fiber looks like on your plate, here are 11 common high-fiber foods, how much fiber each serving provides, and some easy ways to build fiber-rich meals.
Chia Seeds
- One 2-tablespoon serving: 8 grams fiber, 120 calories
Chia seeds pack a lot of fiber into a small package. They also provide heart-healthy omega-3 fats and plant-based calcium.
Stir a tablespoon or two of chia seeds into Greek yogurt and top with a few berries for a breakfast that easily reaches 8-9 grams of fiber.
Raspberries
- One 1-cup serving: 8 grams fiber, 60 calories
Raspberries are a fiber superstar. Just one cup of ruby red raspberries has more fiber than any other fruit, and they’re also rich in vitamin C and antioxidants.
Throw a handful into a smoothie or salad, or snack on them in between meals. Or, top Greek yogurt or cottage cheese with 1 cup raspberries for a simple breakfast or snack that delivers 8 grams of fiber.
Black Beans
- One half-cup serving: 6 grams fiber, 130 calories
Black beans have an excellent combination of fiber and plant-based protein, making them especially filling.
Add a half-cup of black beans to any type of tacos topped with cabbage slaw for a meal that has at least 8 grams of fiber.
Almonds
- One 1-ounce serving: 6 grams fiber, 160 calories
Almonds offer fiber, along with healthy fats, vitamin E and magnesium. Plus, a one-ounce serving of almonds has 6 grams of plant-based protein.
Sprinkle a handful of almonds over oatmeal with strawberries for a breakfast with 13 grams of fiber. Or, top a veggie-packed salad with almonds for a crunchy fiber boost.
Pear
- One medium pear: 6 grams fiber, 100 calories
Second to raspberries, pears are one of the highest-fiber fruits, especially when eaten with the skin.
Combine one medium pear with a cup of air-popped popcorn for a snack with 8 grams of fiber.
Sweet Potato
- One medium sweet potato: 4 grams fiber, 100 calories
Don’t fear the carb-heavy sweet potato. This orange spud is rich in fiber, as well as vitamin A and potassium.
Toss sweet potato cubes with olive oil and salt and roast in the oven for a spectacular side dish. Or, top one medium sweet potato with salsa, avocado and a sprinkle of pumpkin seeds for a low-lift meal with about 9-10 grams fiber.
Apple
- One medium apple: 4 grams fiber, 95 calories
An apple a day keeps the digestive issues away, but only if you eat the peel, where most of the fiber resides.
Chomp on an apple in between meals to keep you full or slice an apple into salads, bowls and the like. Top your oatmeal bowl with a sliced apple for a breakfast with 8 grams of fiber.
Oats
- One half-cup uncooked serving: 4 grams fiber, 150 calories
Oats contain beta-glucan, a type of soluble fiber that has been shown to support healthy cholesterol levels.
Starting your day with a bowl of oatmeal or overnight oats can meet your fiber needs. Top a half-cup oats with one tablespoon of peanut butter (about 1 gram fiber) and a sliced banana (about 3 grams fiber).
Bell Pepper
- One medium bell pepper: 3 grams fiber, 35 calories
Bell peppers are rich in fiber and immune-supporting vitamin C.
Combine bell peppers and black beans in your tacos, fajitas or burrito bowl for a fiber-rich dinner.
Strawberries
- One 1-cup serving (about 8 strawberries): 3 grams fiber, 50 calories
Strawberries are another fiber-rich fruit that also delivers vitamin C and inflammation-fighting antioxidants.
Add 1 cup strawberries to a half-cup oatmeal with a tablespoon of ground flaxseed (about 2 grams of fiber) for a breakfast with 9 grams of fiber.
Broccoli
- One 1-cup serving: 2 grams fiber, 30 calories
Broccoli has fiber, as well as vitamins C and K and numerous beneficial plant compounds.
Broccoli is one of the most popular veggies, and it’s easy to roast in the oven or steam. Add broccoli to stir-fries, or toss into a whole wheat pasta dish (about 6 grams fiber per serving) for an easy dinner with 8 grams of fiber.
This article was originally published on TODAY.com
