Are You Getting In Enough Fiber?

Fiber is something that most people do not give a second thought. 

                What exactly is it? 

                Why is it so important? 

                And are you getting enough?

                How can you include more fiber daily?


Fiber is a type of carbohydrate that is naturally found in plant-based foods. It cannot be broken down like most carbohydrates. While it is not digestible, it provides some very important health benefits if consumed in adequate amounts. These benefits include:

  1. Relieving and preventing constipation
  2. Reducing and improving diverticular disease
  3. Reducing Total cholesterol, LDL "bad" cholesterol, and increasing HDL "good" cholesterol
  4. Reduced risk of Type 2 diabetes and improved blood glucose control
  5. Improved success with achieving a healthy body weight 
Most Americans consume between 10-15 grams per day, this is far below the recommended amount of 14 grams of fiber for every 1000 calories of intake. This puts most women around 25-35 grams per day and men around 35-45 grams per day. 

Where do I find all of this fiber?

  • Whole-grain products - 2-3 grams
  • Fruits (1 cup) - 3-5 grams 
  • Vegetables (1 cup) - 3-5 grams
  • Beans, peas and other legumes (1/3 cup) - 3-4 grams
  • Nuts and seeds (1 ounce) - 3-5 grams*
*1 oz of chia seeds contains 10 grams and 1 oz flax seeds contain 8 grams

The best way to achieve the recommended amount of fiber daily is to increase your consumption of foods that contain fiber. A person that eats approximately 2000 calories per day should include...
  • 2 cups of fruit..............................................................................8 grams fiber
  • 2.5 cups of vegetables..............................................................10 grams fiber
  • 6 oz grains (1/2 should be whole)...............................................5 grams fiber
  • 5.5 oz protein foods that can include nuts, seeds, or legumes...5 grams fiber



Are you getting enough? Need more tips?

Contact Natalie Hofmeister MS, RDN, LD/N at Lifestyle Nutrition Consulting

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