Are you eating enough fiber?

Posted By: HR avatar

Published to Newsletter on Sep 01, 2023

blog_post_911

Reed Vawter, MS, RDN, CSOWM, LD

Health Ed. Consultant

Fiber is an important nutrient to eat daily. It helps regulate digestive health, lowers cholesterol, and can reduce the risk of diabetes and heart disease. But do you eat enough?

The recommendation for adults is to eat 14 grams of fiber for every 1,000 calories consumed. For someone eating a 2000 calorie diet, this is 28 grams of fiber. Or for someone who needs 2500 calories, the target would be 35 grams.

Fiber comes from plant foods, including fruits, vegetables, legumes, nuts, seeds, and grains. Some foods that can help you reach your daily fiber intake include:

  • Red lentils, 1 cup cooked (16g)
  • Black beans, 1 cup cooked (15g)
  • Pinto beans, 1 cup cooked (15g)
  • Chia seeds, 2 Tbsp (8g)
  • Raspberries, 1 cup (8g)
  • Flax seeds, 2 Tbsp (6g)
  • Pears, 1 medium (6g)
  • Avocado, 1/2 medium (5g)
  • Potatoes, 1 medium russet (5g)
  • Quinoa, 1 cup cooked (5g)
  • Whole wheat pasta, 1 cup cooked (5g)
  • Apple, 1 medium (4g)
  • Blueberries, 1 cup (4g)
  • Brown rice, 1 cup cooked (4g)
  • Oats, 1/2 cup dry (4g)
  • Popcorn, 3 cups air-popped (4g)
  • Almonds, 1 ounce (3g)
  • Banana, 1 medium (3g)
  • Strawberries, 1 cup (3g)
  • Carrots, 1 cup (3g)
  • Broccoli, 1 cup (2g)
  • Cauliflower, 1 cup (2g)
  • Peanut butter, 2 Tbsp (2g)

Reaching your fiber goals doesn’t have to be difficult. Choose a mixture of these foods (plus others you enjoy) and you’ll get enough fiber every day. Here’s an example:

  • Breakfast: ½ cup dried oats (4g), 1 Tbsp chia seeds (4g), 1 cup raspberries (8g)
  • Snack: popcorn (4g)
  • Lunch: apple (4g), ½ avocado (5g)
  • Dinner: broccoli (2g), carrots (4g)

This list includes only the fiber-containing foods. Add some additional items (particularly protein) to make well-rounded meals and you’ll be eating healthfully with at least 35 grams of fiber. You can do this!

Tags: Wellness