Recommended Fiber Intake
The diet of an average American is usually low in fiber. This is perhaps one of the reasons, why a large number of Americans suffer from various digestive disorders. The daily recommended fiber intake for an average adult male is 30 – 38 grams, while that for a female is about 20 – 25 grams. However, American diet provides only about 10 – 13 grams, which is very low. Considering the various advantages that the consumption of fiber can provide, people have now started switching to high-fiber diets. Given below is the recommended fiber intake for individuals of all ages.
|Age (Years)||Fiber Intake for Males (g)||Fiber Intake for Females (g)|
|1 – 3||19||19|
|4 – 8||25||25|
|9 – 13||31||26|
|14 – 18||38||26|
|19 – 30||38||25|
|31 – 50||38||25|
|51 – 70||30||21|
Foods high in fiber include fruits, vegetables, nuts, cereals and grains. Fruits are rich in natural fiber. However, some amount of fiber is lost when you choose to eat skinned fruits. Fruits like apples, pears should not be skinned. Vegetables are rich in both the types of dietary fiber, soluble as well as insoluble. The fiber content in vegetables is greatly dictated by the method of cooking. Raw vegetables contain maximum fiber. Cereals and grains are best when minimum refining is done. White flours should be avoided as they are devoid of fiber. Various nuts, legumes and seeds are also rich in dietary fiber. Apart from that, they are also a great source of essential fatty acids. The following list should help you in incorporating fiber-rich foods in your daily diet.
|Nuts and Seeds (100 grams)||Dietary Fiber (in grams)|
|Chia seeds, dried||38|
|Almonds, dry roasted, with salt||12|
|Coconut meat, raw||9|
|Hazelnuts, dry roasted, without added salt||9|
|Pecans, dry roasted, without salt||9|
|Brazil nuts, dried, unblanched||8|
|Walnuts, black, dried||7|
|Chestnuts, european, roasted||5|
|Cashews, dry toasted, without salt||3|
|Cereal Grains and Pasta (100 grams)||Dietary Fiber (in grams)|
|Wheat germ, ready-to-eat cereal, plain, toasted||15|
|Wheat bran, ready-to-eat cereal, plain, salt and sugar-free||13|
|Oat bran, cooked||6|
|Corn pasta, cooked||5|
|Spaghetti, whole-wheat, cooked||5|
|Noodles, chinese, chow mein||4|
|Whole-wheat macaroni, cooked||3|
|Breads (100 grams)||Dietary Fiber (in grams)|
|Pita bread, whole-wheat||7|
|Wheat bread, toasted||5|
|Oat bran bread||5|
|Raisin bread, enriched||4|
|Dinner roll, oat bran||4|
|Cornbread, dry mix, prepared||3|
|Egg bread, toasted||3|
|White bread, commercially prepared, toasted||3|
|Rice bran bread||2|
|Baked Products (100 grams)||Dietary Fiber (in grams)|
|English muffins, whole-wheat||7|
|Tortillas, baked with less oil||6|
|Taco shells, baked||5|
|Bread crumbs, dry, grated, crumbs||5|
|Bagels, cinnamon-raisin, toasted||3|
|Pies, fried, fruit||3|
|Saltines, fat-free, low-sodium||3|
|Bread sticks, plain||3|
|Biscuits, plain or buttermilk, dry mix, prepared||2|
|Cookies, brownies, commercially prepared||2|
|Crackers, cheese, regular||2|
|Vegetables (100 grams)||Dietary Fiber (in grams)|
|Artichokes, cooked, boiled, drained, with salt||9|
|Pinto beans, cooked, boiled, with salt||9|
|Green Peas, cooked, boiled, drained, with salt||5|
|Yam, cooked, boiled, drained or baked, with salt||4|
|Green beans, snap, cooked, boiled, drained, with salt||3|
|Broccoli, cooked, boiled, drained, with salt||3|
|Brussels sprouts, cooked, boiled, drained, with salt||3|
|Cauliflower, green, cooked, with salt||3|
|Corn, sweet, yellow, cooked, boiled, drained, with salt||3|
|Eggplant, cooked, boiled, drained with salt||3|
|Sweet potatoes, cooked, boiled, without skin||3|
|Okra, cooked, boiled, drained, with salt||3|
|Kale, cooked, boiled, drained, with salt||2|
|Mushrooms, white, stir-fried||2|
|Alfalfa seeds, sprouted, raw||2|
|Beets, cooked, boiled, drained||2|
|Celery, cooked, boiled, drained, with salt||2|
|Cabbage, common, cooked, boiled, drained, with salt||2|
|Peppers, sweet, green, sauteed||2|
|Potatoes, boiled, cooked in skin, flesh, with salt||2|
|Spinach, cooked, boiled, drained, with salt||2|
|Fruits (100 grams)||Dietary Fiber (in grams)|
|Avocados, raw, all commercial varieties||7|
|Guavas, common, raw||5|
|Pears, asian, raw||4|
|Prunes, canned, heavy syrup pack||4|
|Apricots, canned, heavy syrup, drained||3|
|Kiwi fruit, raw||3|
|Apples, canned, sweetened, sliced, drained, unheated||2|
|Cherries, sour, red, raw||2|
|Grapefruit, raw, pink and red in all areas||2|
|Orange, raw, all commercial varieties||2|
|Pineapple, raw, all varieties||2|
- Eat whole fruits instead of juices.
- Choose whole grain breads over refined carbs.
- Switch to brown rice instead of white.
- Snack on high fiber foods.
- Eat more legumes.
- Check labels before buying food items. Go for the high fiber varieties.
- Begin your day with a high fiber cereal.
- Eat fruits without peeling them.
- Start your meals with a salad.
- Drink more of smoothies and less of juices.
The process of refining often reduces the fiber content of foods. In this process, the outer layer of foods, which contains maximum fiber, is removed. Thus, removal of outer layer results in loss of fiber. Hence, it is recommended that you always eat whole grain foods. Even fruits should not be peeled unless absolutely necessary. In case your daily diet falls short of the recommended intake, you should certainly adopt measures to incorporate fiber-rich foods in it. If you are still unable to meet the recommended intake, then you may consider using fiber supplements. However, these supplements should only be taken under the supervision of a qualified medical practitioner.