Fiber: Are You Getting Enough

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Fiber is found in fruits, vegetables, beans, nuts and whole grains and cannot be digested or absorbed by the intestines. Fiber helps with feeling full, maintaining a healthy digestive system and regularity. Fiber can act as a prebiotic, a non-digestible food component that promotes healthy bacteria growth and activity in the colon. Most Americans do not get enough fiber in their diet, so it's important to look for ways to boost your intake.


How much fiber do you need?

Adult women should consume 25 grams daily, where as adult men should aim for around 38 grams daily.

What is the difference between soluble and insoluble fiber?

Both soluble and insoluble fibers are important for digestive health. Soluble fiber slows movement through the digestive system which helps with feeling full. Inulin is a soluble fiber found naturally in several fruits and vegetables. In the large intestines, inulin acts as a prebiotic promoting the activity of healthy bacteria which helps to support a healthy immune system. Insoluble fiber speeds up movement through the digestive system and helps to keep you regular.

Where can I find fiber?

Dietary fiber occurs naturally in foods such as fruits, vegetables, beans, nuts and whole grains. Other sources are functional fibers which are added to food or used in supplements. Almonds (1 ounce) 3.5 grams;  Artichoke hearts (1/2 cup) 7.2 grams; Pear (1 medium) 5.5 grams; Whole wheat spaghetti (1/2 cup, cooked) 3.1 grams.

How can you include more fiber in your diet?

  • Make half your plate vegetables at main meals
  • Choose fruits and vegetables as snacks
  • Choose whole grains when you have rice, pasta, cereals, etc.

Labels and fiber:

Foods labeled a "good source of fiber" have at least 2.5 grams of fiber per serving. Foods labeled an "excellent source of fiber" have at least 5 grams fiber per serving.

Get More Bang for your Beans

Beans are a great way to increase your intake of fiber. They are also full of valuable nutrients and void of unhealthy fats and cholesterol.

Here are some suggestions of how you can add beans more consistently into your dietary intake:
  • Add black beans as a topping to your homemade pizza.
  • Add garbanzo (chickpeas) to hummus, casseroles, stews, soups and rice/couscous dishes.
  • Use any type of bean (black beans and kidney beans are a favorite) to top your salad.
  • Make a mixed-bean salad with chopped veggies, olive oil, vinegar and cilantro. Yum!
  • Add beans such as black beans, kidney or pinto beans to soup or chili.
  • Make a breakfast sandwich with eggs, beans, sauteed veggies and your favorite cheese. Wrap it up in a whole-grain wrap for added fiber!
  • Use black beans as a filling for tacos.
  • Pinto beans can be used to make refried beans or Mexican rice and beans.

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