How to Get all the Fiber You Need Each Day
But first things first: What is fiber, and how much do you need in your diet? Fiber is an indigestible carbohydrate. It’s found in plant foods in their least processed state. Case in point: An orange has fiber (3 grams), orange juice has none. Likewise, 100 percent whole-wheat bread has more fiber (2 grams per slice) than white bread (1 gram per slice), but less than wheat berries (6 grams in 1/4 cup uncooked). Women need 25 grams of fiber per day, while men need 38 grams. Another way to think of it is 14 grams per every 1,000 calories in your diet. If that seems like a lot, here are some strategies to get all the fiber you need each day. One caveat: If you’re just starting to add more fiber to your diet, you might want to add a little at a time, so your body has time to adjust, and drink plenty of water.
Before Fiber
Fiber (g)
Fibered-Up
Fiber (g)
Breakfast
Breakfast
Corn flakes
Bran flakes (or any other cereal with at least 5 grams of fiber per serving)
Skim milk
Skim milk
Orange juice
Raspberries (1/2 cup)
Flaxseed (1 Tablespoon)
Total
Total
13
Lunch
Lunch
Sourdough bread (2 slices)
Sprouted grain bread (2 slices)
Turkey
Turkey
Cheese
Hummus (2 Tablespoons)
Potato chips
Pepper, cucumber slices, spinach to top sandwich
Carrot sticks (1 cup)
Total
Total
12
Snack
Snack
Yogurt with fruit on the bottom
Pear (medium)
Almonds (1 ounce —22 almonds)
Total
Total
Dinner
Salmon
Salmon tacos on corn tortillas (2 tortillas)
Rice (1 cup)
Black beans (1/2 cup cooked)
Broccoli (1 cup)
Mango salsa (1/2 cup)
12
Daily total
12
46
