Fiber supports healthy weight, heart health, lower blood sugar, and other positive effects. The recommendation for fiber is to have 14 grams for every 1,000 calories that you consume. That works out to 28 grams of fiber on a 2,000-calorie diet. The average American gets less than half of recommended amounts.
You can increase fiber consumption by choosing foods that are naturally rich in fiber. Fiber is naturally found only in plant-based foods. Here are some sources.
- Non-starchy vegetables may have 2-5 grams of fiber per cup.
- Starchy vegetables may have 1-4 grams of fiber per half-cup.
- Whole grains may have 2-4 grams of fiber per ounce equivalent.
- Nuts and seeds may have 1-3 grams of fiber per ounce.
- Cooked beans, lentils, and split peas may have 5-7 grams of fiber per ½ cup.
It’s a good idea to include 1-2 high-fiber foods at every meal and snack. That can help increase your intake and guide you towards choosing nutritious foods.
Here are some sample meals with at least 7 grams of fiber.
- Oatmeal or whole-grain cereal with ½ cup of oats, plus ¾ cup of fruit and ½ ounce of nuts
- Scrambled eggs or egg whites with 1 cup of spinach or other vegetables, 1 ounce of low-fat cheese, and 1 cup of strawberries
- Chicken tacos on 2 whole-grain hard taco shells or 1 whole-wheat tortilla with 1 cup of salad or cooked vegetables and ¼ avocado
- Southwest bowl with ½ cup of black beans, ½ cup of corn, and ½ cup of chopped tomatoes, salsa, plain yogurt, and avocado slices
- 3 ounces of baked salmon with ½ cup of cooked potatoes or sweet potatoes and 1 cup of broccoli or other vegetables roasted with olive oil
- ½ cup cooked whole-grain pasta with ½ cup of marinara sauce, 3 ounces of chicken or shrimp, and a side salad with lettuce, cucumber, and tomato
- English muffin pizza on 2 whole-grain English muffin halves with marinara sauce, low-fat cheese, and a side of 1 cup of chopped tomatoes with olive oil and basil
Be sure to talk to your healthcare provider before making major changes to your diet. When increasing fiber intake, do so gradually, and be sure to drink plenty of water to reduce possible side effects.