HOW MUCH FIBER SHOULD YOU EAT?
You’ve been hearing over and over again that you should eat more fiber. Where do you start?
First, it is important to know where you can find fiber. Fiber is a plant carbohydrate that you can find in cereals, breads, fresh produce (fruits and vegetables), peans, beans and nuts. Aim for foods that are least processed. The less processed, the more fiber content. Benefits of fiber consumption include alleviation of constipation, cholesterol reduction and weight loss. Split peas, lentils and other types of legumes contain 10 – 16 grams of fiber for one a one cup serving. Whole grain breads, pastas and other whole grains like barley, have around 6 grams per serving. For fruits, raspberries have 8 grams per serving. Artichokes contain 10 grams per medium artichoke. Peas – 8 grams and broccoli – 5 grams.
Now that you know where you can find fiber, it’s time to address how much fiber you actually need to consume. The National Academy of Sciences recommends adults under the age of 50 get 25 – 38 grams and those over the age of 51 get 21 – 30 grams. You can also calculate your fiber by looking at your caloric intake. Aim to consume at least 14 grams of fiber for every 1,000 calories consumed. So if your diet is approximately 2,000 calories per day, you should consume 28 grams of fiber.
