Getting Enough Fiber
Getting Enough Fiber
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.
Goal for daily fiber intake (grams/1,000 kcal/day)1
| Age (years) ||Women (grams a day) || Men (grams a day)|
|1–3 ||19 ||19|
|4–8 ||25 ||25|
|9–13 ||26 ||31|
|14–18 ||26 ||38|
|19–50 ||25 ||38|
|51 and older ||21 ||30|
|Pregnant, age 19 and older ||28 || |
|Breast-feeding, age 19 and older ||29 || |
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.
Grams of fiber (estimates) in certain foods2
|| Serving size
|| Dietary fiber (grams)
|Beans (navy, pinto, black, kidney, lima, white, great northern), cooked
|100% bran cereal
|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)
|Almonds ||1 ounce ||3.5|
|Apple with skin
|Whole wheat spaghetti, cooked ||½ cup ||3.1|
|Brown rice, cooked
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.
Are there any risks from fiber?
people who have diverticulitis avoid nuts, seeds, berries, and popcorn (because of the hulls). They believe that the seeds and nuts may get trapped in the diverticula and cause
pain. But there is no evidence that seeds, nuts, and berries cause
diverticulitis or make it worse.3
Does fiber help digestion?
If your diet is high
enough in fiber, your stools should become softer, larger, and easier to
- 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
- Talk to your doctor if constipation continues or gets worse.
Another medical problem or a medicine may be causing constipation.
enough fluids every day to help keep your stool soft. High-fiber diets need enough fluid in the body to work properly.
Kathleen Romito, MD - Family Medicine
Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
January 25, 2013
©1995-2012, Healthwise, Incorporated, P.O. Box 1989, Boise, ID 83701.
ALL RIGHTS RESERVED
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.
For more information,
How this information was developed.