It’s common knowledge that you need fiber in your diet. Most people know that fiber is healthy and you can get it from fruits and vegetables. What isn’t as well known is exactly how much fiber you need per day to maintain optimum health, and the easiest ways to get enough.
According to the Institute of Medicine, women under the age of 50 need 25 grams of fiber per day, while men under 50 need 38 grams. Women over 50 should eat 21 grams and men over 50 need 30 grams per day.
We’re told by numerous sources that it’s easy to get enough fiber in our diets, but the fact is that it takes some thought and planning, and most of us don’t get enough even when we think we are. Dr. Madelyn Fernstrom, in an article for MSNBC’s Today, states that “the average American consumes a mere 14 grams – and many eat even less.” The bottom line is that not all healthy foods are created equal when it comes to fiber.
We know that carrots are good for us, but one raw carrot contains just a little less than 2 grams of fiber. So by all means, eat a carrot for health, but look elsewhere for the bulk of your daily fiber intake. In fact, look at one medium artichoke for a little over 10 grams of fiber, one cup of cooked peas for almost 9 grams and a cup of cooked broccoli for 5 grams of fiber. Similarly, I always thought raisins were high in fiber, but it turns out that two tablespoons only contain a gram of fiber, while one cup of raspberries is loaded with 8 grams, and one pear has 5.5 grams.
The absolute powerhouse of the world of fiber is the different types of legumes. Split peas contain a little over 16 grams of fiber in a cup, while lentils and black beans weigh in around 15 grams per cup. Lima beans show at a very respectable 13.2 grams per cup. In comparison, oatmeal has 4 grams per cup while brown rice has 3.5 grams in each cup.
The Mayo Clinic offers a handy, printable chart showing a number of high fiber foods from each food group. And by the way, there is no fiber in meat. I keep a chart posted on the front of my refrigerator so that it’s easy to make healthy, high fiber choices when snacking or cooking meals. We should be shooting for at least five servings of fruits and vegetables every day, and if they are high in fiber, it’s not hard to hit our target amount.
Personally, I also like to eat fruits and vegetables that are low in fiber but are still very healthy, with essential vitamins and nutrients. This is where those powerhouse legumes come in to play. Lentil soup, daal and black beans are a staple of my diet and just one serving of one of those per day, plus five servings of just about any fruit and vegetable I want, easily adds up to the 25 grams of fiber I need each day. If I don’t feel like eating a legume one day, I just pick really high fiber produce and eat some whole wheat pasta, at an average of 5 grams of fiber per serving. I also usually have oatmeal for breakfast.
Doing some basic research, studying the numbers and doing a little basic math can improve your health by improving your fiber intake. You can stick with foods you enjoy or experiment with new ones. Your body will thank you.
Sources:
Institute of Medicine
MSNBC Today: Americans need more fiber in their diets
Mayo Clinic: High-fiber foods
Mayo Clinc: Dietary fiber: Essential for a healthy diet
