How Much Fiber Do We Need Everyday?

The average dietary fiber intake of adults in the United States is less than half recommended levels. Boosting your intake of dietary fiber with fruits, vegetables, whole grains, and legumes is a critical step in stemming the epidemic of obesity. ¹

Additionally, studies show intake of fiber from grains and whole-grain foods is associated with small intestinal cancer incidence and colorectal cancer. ^2,3

One study published by the National Cancer Institute showed for every 10-gram increase in fiber intake, risk of death dropped 12% in men and 15% in women.

Dietary fiber is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease. ⁴

So, how much fiber do YOU need everyday?

Well, the Institute of Medicine gives the following daily recommendations for adults. ⁵

Age 50 or younger                Age 51 or older

Men           38 grams                    30 grams

Women      25 grams                   21 grams

Increasing your intake must be done slowly and methodically to prevent bloating.

“Try adding no more than five grams to your daily diet each week, the equivalent of one pear or a bowl of fiber cereal,” suggests dietitian, Heather Greenbaum. ⁶

An assortment of fruits, vegetables, whole grains and legumes are good sources of fiber.

Here’s 10 Terrific and Tasty Ways to Boost Fiber in Your Diet

1. Leave the peels on apples when you eat them. Do so even if you bake them or make applesauce.
2. Roll chicken in corn bran or oat bran prior to baking.
3. Add barley to vegetable soup.
4. Top yogurt with bran, sunflower seeds, or chopped fruit.
5. Make your own breakfast cereal using rolled oats, bran, raisins, almonds, and dried fruit.
6. Use fresh, unpeeled fruit instead of fruit juice. Stop peeling and paring the pears and apples. That act alone cancels out much of the fiber content…not to mention a lot of the vitamins.
7. Substitute beans for some of the meat in casseroles.
8. Do you like Mexican food? Make taco burgers by combining less lean ground beef and more kidney beans, tomato paste, and spices. Make tostadas with beans instead of beef.
9. Plain fabulous source of fiber and makes a great snack.
10. Create desserts using fresh, unpeeled fruit.

References

1. http://www.ncbi.nlm.nih.gov/pubmed/18727930

2. http://www.ncbi.nlm.nih.gov/pubmed/18727930

3. http://www.ncbi.nlm.nih.gov/pubmed/22074852

4. http://www.mayoclinic.com/health/fiber/NU00033

5. http://www.lhj.com/health/conditions/cancer/fiber-fights-cancer/

6. http://www.iom.edu/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx

Editor’s note: The information and recommendations provided on this website have not been evaluated by the Food and Drug Administration and are provided for educational purposes only.