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How can I get 35g of fiber a day?

By eating a diet high in fruits, vegetables and whole-grain foods, you can easily increase your fiber intake, potentially adding up to 35 grams each day.

healthyeating.sfgate.com - How to Increase Fiber By Up to 35 Grams Per Day

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Dietary fiber is an indigestible type of carbohydrate found naturally in plant-based foods. Increasing your intake of fiber can help maintain the health of your digestive tract and also lower your risk of illness. Identifying fiber-rich foods and estimating their contribution to your daily fiber consumption is an important first step in increasing your intake of healthy fiber.

Recommendations

The 2010 Dietary Guidelines for Americans identify fiber as one of the dietary nutrients that is generally under-consumed, indicating that most Americans take in only about 15 grams daily. The Guidelines recommend that most women should take in at least 25 grams of fiber daily, and most men need about 38 grams. By eating a diet high in fruits, vegetables and whole-grain foods, you can easily increase your fiber intake, potentially adding up to 35 grams each day.

Fruits and Vegetables

Most fruits and vegetables are rich sources of dietary fiber. The Guidelines recommend that you take in 2 cups of fruits and 2 1/2 cups of vegetables every day if you consume 2,000 calories daily. A possible menu could include a lunchtime salad with 1 cup of chopped pepper for 1.7 grams of fiber, and 1 carrot containing 2.3 grams. Dinner might include 1/2 cup of Brussels sprouts, adding 3.8 grams, and 1 sweet potato that contains 4 grams, adding a total of almost 12 grams of fiber from lunch and dinner. Consuming a banana at breakfast and an orange at lunch adds 4 grams total. One cup of raspberries as a snack provides 3.3 grams, and a pear with skin in the evening can add another 6 grams, for a total of more than 25 grams just from fruits and vegetables.

Whole Grains

Foods containing whole grains are also fiber-rich. Whole grains retain their outer fibrous covering, called bran, which is a rich source of dietary fiber. Whole-grain breads, cereals and baked goods, oat bran and oatmeal, brown rice and barley are good examples. Consuming 1/3 cup of bran-based cereal for breakfast adds 8 or 9 grams of fiber, depending on the brand. Two slices of pumpernickel bread at lunch provide 5.5 grams, and adding 1 tablespoon of flaxseeds to your luncheon salad adds another 3.3 grams. Consuming 1/2 cup of cooked whole-grain spaghetti or other pasta provides another 2.7 grams. By modifying your diet to include a rich supply of these foods, you can easily achieve an intake of up to 35 grams every day.

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