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August 2022

Tips for Boosting Daily Fiber Intake

Fiber may be a key nutrient for healthy aging! Even though fiber is not digested, fiber-rich foods are an important part of a healthy eating pattern. Fiber has been linked to health benefits beyond digestion and regularity. These benefits include reduced risk of heart disease, type 2 diabetes and cancer. Despite the benefits, most people do not get enough fiber. Here are some tips for boosting your fiber daily.

How Much Fiber?
The 2020-2025 Dietary Guidelines for fiber: 22 grams for women and 28 grams for men daily.

Recommendations are based on fiber naturally occurring in foods and not from supplements.

Tips for Adding Fiber

  • Increase fiber SLOWLY to prevent cramping or digestive discomfort.
  • Drink plenty of water.
  • Fiber is listed on the Nutrition Facts label. Check the serving size when adding up the grams of fiber.
  • Avoid using fiber supplements to meet fiber needs. They will not provide the same health benefits that fiber-rich whole foods offer.

Boosting Daily Fiber Intake
Dietary fiber is found in plant-based foods: vegetables, fruits, whole grains, legumes, nuts and seeds. For the greatest health benefits, choose a variety of fiber-rich foods.  There are many delicious high-fiber foods to meet daily goals. Check the chart below to see if you meet the recommended fiber intake.  If you fall short, try to include the higher fiber or fiber superfoods!

Foods ~
Daily /Servings

(in grams)

Higher Fiber

Fiber Superfoods
(grams of fiber)

2 cups

2-8 grams
Per 1c cooked

Spinach, Parsnips, Brussels Sprouts, Sweet Potato

6 grams

1 1/2 cups

1-5 grams per
medium fruit or 1 cup

Pear, Apple,
 Orange, Banana

Almost 9 grams 

Whole Grains
3 servings

3 grams per slice or
1/2 c cooked

Bran (1/4 c dry) Barley and
Bulgar Wheat

5 grams

Legumes - at least 1x week

4-8 grams per 1/2 c cooked

Lentils, Lima and Pinto Beans

Black Beans
8 grams 

Nuts & Seeds
(Use sparingly in place of other fats)

2-3 grams per 1/4 cup

Walnuts, Almonds,
Flaxseed (1Tbsp)

Avocado (1/2 )
7 grams 


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