Fiber Grams - Getting Enough Fiber In Your Daily Meals?
Overall, how much fiber should I eat and how much soluble fiber do I need?
The American Dietetic Association has said that Americans should eat 20-35 grams of fiber each day, including both soluble and insoluble fiber. The average American currently eats 12-17 grams of fiber a day. Getting more fiber into your diet doesn't have to drive you crazy. But it does mean taking some time to plan your meals and paying some attention to what you eat.
Below is a sample of a days meal including a snack in the evening. Total fiber grams are shown next to the food item. With a little planning you can live a fiber-full life. Remember to drink more water if you are adding more fiber to your meals.
Breakfast
1 cup of bran flakes w/milk - 5.0
2 slices whole wheat raisin bread - 6.0
1 tbsp with jam w/seeds - 0.7
Tea/coffee
Small glass juice
Lunch
8 oz. baked beans - 16.0
1 slice whole wheat bread - 3.0
grapes ( 20 red or 20 white) - 1.0
Dinner
Any meat, fowl or fish
1/4 pack frozen peas and carrots - 3.1
1 medium baked potato - 5.0
1 small tomato (sliced) - 1.4
plus
4 marinated artichoke hearts from jar - 4.5
1 large baked apple w/butter & sugar - 5.0
Snack
1 large orange - 2.4
or
1 medium pear - 4
See Related Link for Fiber Chart for food listings
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You Should Also Read:
Continuum Health Partners: Fiber Chart
Understanding Fiber
Men, Fiber and Good Health
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