Getting Enough Fiber
Topic Overview
Why is fiber important?
Eating a high-fiber diet is thought to help prevent constipation and its related problems. It may lower blood pressure, improve cholesterol levels, and help control blood sugar levels. And it may help with reaching and staying at a healthy weight.
What is the recommended daily amount of fiber?
The daily adequate intake amount for fiber has been calculated by the U.S. Institute of Medicine. Men ages 19 and older should strive for 38 grams a day and women ages 19 and older should aim for 25 grams a day.
How can you get more fiber?
Fiber is in many foods, including beans, peas, other vegetables, fruits, and whole grain products. You can figure out how much fiber is in a food by looking at the nutrition facts label. If a food has fiber, it will be listed under the total carbohydrate on the label. The food label assumes the daily value (DV) of fiber is 25 grams a day (g/day) for a 2,000 calorie diet.
|
Food |
Serving size |
Dietary fiber (grams) |
|---|---|---|
|
Beans (navy, pinto, black, kidney, lima, white, great northern), cooked |
½ cup |
6.2–9.6 |
|
100% bran cereal |
½ cup |
8.8 |
|
Split peas, lentils, chickpeas, or cowpeas, cooked |
½ cup |
5.6–8.1 |
|
Pear |
1 medium |
5.1 |
|
Bulgur, cooked |
½ cup |
4.1 |
|
Berries (blueberries, blackberries, raspberries) |
½ cup |
1.75–4.0 |
|
Almonds |
1 ounce |
3.5 |
|
Apple with skin |
1 small |
3.3 |
|
Whole wheat spaghetti, cooked |
½ cup |
3.1 |
|
Brown rice, cooked |
½ cup |
1.8 |
Be sure to increase the amount of fiber in your diet slowly so that your stomach can adjust to the change. Adding too much fiber too quickly may cause stomach upset and gas.
Some doctors recommend adding bran to your diet to help boost the fiber content. If you do this, start slowly with 1 teaspoon a day. Gradually increase the amount to several teaspoons a day.
Does fiber help digestion?
If your diet is high enough in fiber, your stools should become softer, larger, and easier to pass.
- Changing your diet may relieve constipation, but it may not help relieve abdominal (belly) pain.
- If you don’t have any improvement within a week or two, talk to your doctor about your diet.
- Talk to your doctor if constipation continues or gets worse. Another medical problem or a medicine may be causing constipation.
Drink enough fluids every day to help keep your stool soft. High-fiber diets need enough fluid in the body to work properly.
References
Citations
- U.S. Department of Agriculture, Agricultural Research Service (2012). Nutrient data laboratory. USDA National Nutrient Database for Standard Reference, Release 25. Available online: http://ndb.nal.usda.gov.
Other Works Consulted
- American Dietetic Association (ADA) (2008). Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association, 108(10): 1716–1731. Available online: http://www.eatright.org/About/Content.aspx?id=8355.
- Food and Nutrition Board, Institute of Medicine (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press. Also available online: http://www.iom.edu/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx.
Current as of: November 7, 2018
Author: Healthwise Staff
Medical Review:Kathleen Romito MD – Family Medicine & Rhonda O’Brien MS, RD, CDE – Certified Diabetes Educator
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