What Should be Your Daily Fiber Intake and How to Increase It?


Importance of Fiber in Your Diet

We’ve written before about how to get your good gut going with the help of probiotic foods but also those that are rich in fiber.  


Why would you need fiber you ask? This is because fiber is the cornerstone of gut health but it just does not seem to get the same kind of media coverage as vitamins (Get Your Vitamins!). Many of us simply tend to think that healthy bowel movements needs fiber or roughage. 


But you’ll be surprised to know that it’s not what fiber can do for you.

  • Yes, fiber is also needed for weight loss as it keeps you fuller for longer.
  • It is an important element of keeping your ticker ticking and eats diabetes as fiber bonds with cholesterol to control cholesterol and blood sugar levels.
  • A high fiber diet is also known to balance the bacteria in the gut. This boosts immunity and protects against infections apart from making for easier bowel movements.


Today, many people all over the world are starting to suffer from fiber deficiency and associated digestive issues like constipation. This article is aimed to be a simple guide to increase your daily fiber intake.


How Much Fiber Do You Need?

On a 2000-calorie diet, the daily fiber intake for a man would be at least 38 grams, and for a woman it would be 28 grams. Children under 18 would be good with an intake of around 14 grams of fiber per day, while teens need a slightly higher amount of about 30 grams.


Sadly, urban India is very deficient in fiber with people consuming only 14 grams of fiber. This is why chronic constipation is becoming increasingly common owing to the amount of refined and processed foods in the modern Indian diet as opposed to eating fiber rich foods.


5 Fiber Foods to Increase Your Fiber Intake

1. Choose whole fruit over juices

While juices are chockfull of phytonutrients and other essential vitamins, they lack fiber. This is why you should consume fiber rich fruits such as guavas, avocados, pomegranates, pears, kiwis, apples and figs.


2. Count ‘em beans

Beans are a great way to up your dietary fiber intake. A half cup of cooked lentils and kidney beans provide 8 and 6 grams of soluble fiber.


3. Select the right cereals for brekkie

Read the labels on your favorite breakfast cereals to ensure that you are getting at least 8 grams per serving. Cereals and seeds make an awesome combination so you could sprinkle a little flax seeds or chia seeds onto your breakfast bowl.


4. Replace white with brown

Refined foods like white rice, bread, and pasta are all low on fiber. Swap them for brown rice, barley, whole-wheat pasta, and bulgur. Make your sandwiches with wholegrain bread to max on your dietary fiber.


5. Binge on berries

Berries are a super source of fiber with 8 grams per cup. Add fresh or frozen berries to your baked goodies or bowl of oatmeal for yummy taste and healthful goodness.

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