How much fiber do I need, and where do I get it?
Submitted by Robert Daeley on Mon, 2007-01-08 19:57.
According to this page on managing cholesterol, here are the Daily Fiber Recommendations from the National Academy of Sciences:
| For Women | For Men | |
| Ages 19-50 | 25 grams | 38 grams |
| Over Age 50 | 21 grams | 30 grams |
More than 90% of Americans don’t meet these recommendations. Most Americans eat only about 15 grams of fiber per day.
The American Dietetic Association (ADA) says about the same thing in their “Dietary Fiber: An Important Link in the Fight Against Heart Disease” (PDF) Fact Sheet:
The recommended daily allowance of dietary fiber for men is 30-38 grams per day and for women, 21 to 25 grams. Currently, most Americans consume only about half the recommended amount. At this level, they are missing out on fiber’s potential health benefits.
There are all kinds of sources of fiber.
So, given that I’m in the 19-50 age range, that means upwards of 40 grams of fiber a day.
How much did I get yesterday?
- Won Ton chips: 4g
- Peanuts: 4g
- Clif Bar: 5g
- Sandwich: 2g
- English Muffin: 1g
- Banana Crisps: 2g
- Kashi cereal and yoghurt: 10g
Total: 28g
So far today:
- English Muffin: 1g
- Won Ton chips: 3g
- Peanuts: 4g
- Raisins: 2g
- Apples x2: 10g
- Clif Bar: 5g
- Sandwich: 1g
Total: 26g
Well, if I get some of that cereal and 2 apples a day, that’s 20g right there. Still need 20g more, though.
Switching to whole grain breads would help some, I’d guess. When I have my black beans (which is pretty often), those are about 19g fiber per cup (cooked) — couple of cups of those, and you’re good to go. :)
Here’s a chart listing a bunch of foods and their fiber content.
Some highlights:
- Baked beans in sauce, 16g per cup
- Cooked kidney beans, 19.4g per cup
- Cooked pinto beans, 18.8g per cup
- Cooked bulgur, soaked, 9.6g per cup
- Cooked chickpeas, 12g per cup
- Dried figs, 10.5g per 3.
- Cooked peas, 13.4g per cup
So beans are the real deal, it looks like. Good thing I like ‘em. ;)
And like anything health- or diet-related, be sure to consult with a doctor.
I have to take medicines that make me constipated, (anti-depressants), what fiber rich powder could help me fight constipation?
I would check with your doctor.
i dont know, but i figure that if i eat enough food to get 30-40 grams of fiber that i need, im going to get fat too.
Take Metamucil!
I heard that having fiber is a good way to keep constipation and/or diareah (however you spell that) at bay. Since I suffer from both I thought prune juice would help so I’ve been having 1 cup of prune juice a day and my stools have been better since I started with prune juice. I was wondering how many grams of fiber is in 1 cup of prune juice and if I was getting enough daily fiber from just 1 cup of prune juice? An answer would be great.
Probably the best way to tell is to look at the Nutrition Facts on the side of the prune juice container, which should tell you — look for “Dietary Fiber.”
Doing a quick google, I found this page which says there’s 2.6g Fiber in one cup (8 ounces) of prune juice.
Check with your doctor or a dietitian (I am neither :), but it probably would be the best idea to get daily fiber from a few different food/drink sources. Every bit helps, though.
Avocodo’s have 11 grams of fiber in them.
Drinking prune juice warm is the best way to have a bowl movement.
Sorry, Kmama, but your typo just got me laughing. “best way to have a BOWL movement” :) I’d rather have a BOWEL movement myself :D
Anyway, I’m trying to figure out if there is a recommended split between soluble and insoluble fiber. Anybody know? Either is good? 50/50 split?
How can 25g of fiber be good, whenever I just maybe half of that…it seems too much. My stool is too loose.
that’s why you need MORE fiber! loose stool means you’re not getting enough fiber
See this article for more info on that, specifically the “Benefits of a high-fiber diet” section: http://www.mayoclinic.com/health/fiber/NU00033. And, obviously, consult with your doctor.
The Active Lifestyle breakfast bars, which are a Kroger grocery store brand meant to complete with Fiber One bars, are EXTREMELY tasty and have a whopping 9 grams of fiber per bar. They are a much lower price, taste much better (chocolate, caramel, etc) and they have more fiber per bar!!! You can’t beat that!
The best fiber pills I’ve found to keep things from being too loose is Fiber Choice. They come in sugar free tablets and 1 pill = 2 grams of Fiber. Take one in the am and 1 in the pm so you don’t shock your system. There’s 4 grams a day right there. They even work well with my husband. Great product. Costco sells them in a HUGE bottle for a good price too!
Fiber is key, but let us not forget the importance of water. You must drink water & enough of it to keep your system regulated.
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