How Much Fiber Should We Be Getting?

How Much Fiber Should We Be Getting?

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How much fiber is too much fiber? Believe it or not, it is possible to eat too much at once and have some fairly unpleasant side effects. It’s recommended to get about 30 to 38 grams of fiber a day for men and 25 grams a day for women, and 21 grams a day for women 51 and older. Getting the right amount of fiber can be important for your health.

Foods with Fiber

Start off by including some foods that are high in fiber into your diet, but slowly. Which foods could you start with? Here’s a list of easily accessible foods that are high in the good stuff:

  • Avocados
  • Bananas
  • Oats
  • Quinoa
  • Whole Wheat Bread
  • Chia Seeds
  • Berries
  • Coconuts
  • Figs
  • Carrots
  • Artichokes
  • Peas
  • Acorn Squash
  • Brussel Sprouts
  • Turnips
  • Popcorn
  • Brown Rice
  • Almonds
  • Edamame
  • Oranges
  • Chickpeas

Getting the Right Amount

So how do you get the right amount of it?

1. Space out your portions. The best way to do it is to include those fiber rich foods in every meal and even your snacks throughout the day. Breakfast can be a great way to eat some whole wheats and health foods that can boost your intake slowly and get the day started out right.

2. Increase slowly. You’re body is probably not use to ingesting a large quantity, so take it slow. You want to give your body the chance to catch up to the new amounts you’re eating. Taking it slow also decreases any of the uncomfortable side effects you would see with a sudden increase. Slowly increase your intake over two weeks, but pay attention to your body. Everyone is different, so if you start experience any discomfort, slow down even more.

3. Hydrate. Staying hydrated is always important, but fluids and fiber definitely go hand in hand. The more fiber you eat, the more fluid your body will need. If you’re diet is made up of whole foods, like vegetables, beans,  and whole grains, you could easily meet or even exceed the daily recommended fiber. More is not necessarily better when it comes to fiber.


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How Much Fiber Should We Be Getting?

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