Fiber: How much is enough?


How much is enough?

Nutritional guidelines for North Americans recommend getting 14 grams of fiber for every 1000 calories in the diet.

💥 So we’re talking 25-30 grams of fiber per day for most adults.

Here are some foods to help you get there!

✔️1 cup raspberries (8g)

✔️ 1 cup broccoli (5g)

✔️ 2 carrots (3g)

✔️ 1 cup quinoa (5g)

✔️ 1 cup black beans (15g)

✔️ 1 ounce chia seeds (10g)

If you want to get into fibery details….

There are two main kinds of dietary fiber — soluble fiber and insoluble fiber  and most plant foods have some of each.

Here is a cheat sheet on how to distinguish between what the 2 types of fiber do and where you will find them:

Soluble fiber dissolves in water to form a thick gel-like substance inside of the body

It helps to do things like:

  • lower your lipids (ie cholesterol)
  • blood sugar levels

Examples of foods that contain soluble fiber include:

  • vegetables
  • fruits
  • beans and legumes
  • oats
  • nuts
  • seeds

Insoluble fiber does not dissolve in water. Think of it as “roughage”

  • It adds bulk to the stool as it passes through the colon.
  • If you are dealing with constipation this may be what you need to increase your intake of insoluble fiber

Examples of foods containing insoluble fiber include:

  • vegetables
  • fruits
  • beans and legumes
  • nuts
  • seeds
  • wheat bran and wheat germ
  • other whole grains like brown rice

Simple take away:

To increase your fiber: think fruits, veggies, nuts, seeds, legumes, and whole grains.

You can do this 🙌

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About the author : Heidi Lescanec

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