How much fiber do I need, and where do I get it?

According to this page on managing cholesterol, here are the Daily Fiber Recommendations from the National Academy of Sciences:

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. ;)