You should probably be eating more fiber

We all know from TV commercials, cereal-box labels and snack ads that fiber is something important to have in our diet. But what, exactly, is fiber? And how much of it do we really need?

Fiber is the naturally occurring material in food that is not digested — often referred to as roughage or bulk. The recommended daily allowance of fiber is 25–35 grams a day. Most Americans only eat about half of the recommended intake.

A high-fiber diet:

  • May reduce the risk of certain cancer and heart disease.
  • Prevents constipation.
  • Helps lower blood cholesterol levels and control blood sugar levels with diabetes.
  • Helps to control food intake by promoting a feeling of fullness at meals.

So how do we eat more fiber? By choosing high-fiber foods like fruit, vegetables, whole grains, legumes (beans), nuts and seeds. If your fiber intake is low to start, add in high-fiber foods slowly. And drink plenty of water.

Low-fiber vs High-fiber Meal Plan

High-Fiber Diet

Meal Food Grams of Fiber
Breakfast
  • 1.5 cups cooked oatmeal with 2 tbsp raisins
  • 1 cup 1% milk or calcium-fortified soy milk
 8g
Snack
  • ½ cup strawberries
  • 1 slice whole wheat toast with 1 tbsp peanut butter
  • 1 cup of water
 5.5g
Lunch
  • ½ cup black bean soup
  • 2 oz roasted turkey breast in a 6.5 inch whole-grain pita pocket with 1 tbsp Dijon mustard, 4 tomato slices, 2 tbsp onion, and ½ cup raw spinach
  • 2 cups of water
 10.25g
Snack
  • ½ cup baby carrots
  • ½ cup fresh fruit salad
  • 1 cup of water
 4g
Dinner
  • 1 cup spinach salad with 2 tbsp vinegar and olive oil dressing
  • 3 oz roasted salmon
  • ½ cup herbed brown rice
  • ½ cup steamed broccoli
  • 2 cups of water
 10.25g
Snack
  • 1 cup 1% milk or calcium-fortified soy milk
 0g
TOTAL: 1800 CALORIES, 38 GRAMS OF FIBER

Low-Fiber Diet

Meal Food Grams of Fiber
Breakfast
  • 1 scrambled egg
  • 2 slice white toast with 2 tsp margarine
  • 1 packet cream of wheat prepared with water
  • ½ cup cranberry juice
  • 1 cup coffee
 3g
Snack
  • ½ cup canned peaches
  • 1 cup of water
 2g
Lunch
  • 3 tbsp tuna salad on two slices white bread
  • 1 cup cream of chicken soup
  • 7 saltine crackers
  • 2 cups of water
 2g
Snack
  • ½ cup cottage cheese
  • 1 medium banana
  • 1 cup of water
 3g
Dinner
  • 1 cup chicken breast
  • 1 cup white rice
  • ½ cup cooked canned carrots
  • 1 tbsp margarine
  • 1 soft, white dinner roll
  • 2 cups of water
 5g
Snack
  • 1 cup 1% milk or calcium-fortified soy milk
 0g
TOTAL: 1800 CALORIES, 15 GRAMS OF FIBER

Some practical tips:

  • Choose fresh or frozen fruit and vegetables instead of canned fruit and vegetables.
  • Choose whole grains – whole wheat bread, brown rice, whole wheat pasta, oatmeal.
  • Incorporate beans at meals – black beans, kidney beans, garbanzo beans.
  • Consume 5-10 servings of fruit and vegetables a day.
  • Include small amounts (1/4 to 1/3 cup) of nuts each day.

You can go to www.calorieking.com to look up the fiber content of individual foods.

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