How Much Fiber Do You Need?

Are you getting enough fiber in your diet?

fiber intakeFiber: Daily recommendations for adults

  Age 50 or younger Age 51 or older
Men 38 grams 30 grams
Women 25 grams 21 grams

Your best fiber choices:

If you aren’t getting enough fiber each day, you may need to boost your intake. Good choices include:

  • Whole-grain products
  • Fruits
  • Vegetables
  • Beans, peas and other legumes
  • Nuts and seeds

I highly recommend packing raw vegetables ahead of time in a zip lock bag for your afternoon snack so you are sure to get your fiber in for the day. You can pick any raw vegetable that you like…ex. Carrots, cucumbers, celery, broccoli, peppers to name a few favorites that are tasty raw. Pack some hummus to give some extra flavor if you’d like but be mindful of quantity. Hummus is healthy and is considered a “good” fat but you do not want to consume more than 2 tbsp. at any given snack.

Adding in a tablespoon of Benefiber in your morning coffee or glass of water is also a way to get in that extra fiber.

  • Lean on legumes. Beans, peas and lentils are excellent sources of fiber. Add kidney beans to a green salad.
  • Eat more fruit and vegetables. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. .
  • Make snacks count. Fresh fruits, raw vegetables, low-fat popcorn are all good choices. An occasional handful of almonds or walnuts is a high-fiber snack — although be aware that nuts are high in calories.

Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. If you need additional help figuring out your dietary needs, receive nutritional counseling in Doylestown from our expert team, and take part in our workout bootcamps to eat health and get in shape!

Eat Smart!

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