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How Much Fiber Per Day? High-Fiber Food List and Easy How to Guide, Dietary Sources, Grams, Meals and Recommendations
How Much Fiber Per Day?
How much fiber should you consume per day? High-fiber food list and simple how-to guide, dietary sources, grams, meals and other recommendations you can start today.
Eat This Much
Daily Intake of Dietary Fiber
Fiber is another of those nutritious elements, and it has been a general medical rallying call to us all for some time that everyone needs to be eating more fiber to maintain health and good plumbing.
The American Diabetic Association recommends that everyone needs to be consuming at least 25 grams of fiber daily.
An example of a high-fiber meal plan comprising 3 meals and one snack, looks like this:
| Breakfast | Lunch | Dinner | Snack |
| Whole grain cereal with fruit, almonds, wheat germ, and non-fat milk. | Crunchy tuna salad, whole wheat crackers, fruit and carrots. |
Beef and pepper saute, with pilaf rice- and fruit. |
Whole wheat crackers and low-fat cheese. |
A high fiber, low-fat diet plan like this, which is easy to prepare, provides the minimum level of fiber as recommended by the American Heart Association.
The Research
Research on Daily Dietary Fiber We Consume
It has been estimated that on average American citizens consume less than 50% of the recommended daily supply of fiber their bodies require for healthy living, and the same studies have shown that fiber intake in the nation’s youth is as low as 20% of the amount recommended.
Little wonder that we are a nation of obese people.
And little wonder that the government’s Food and Drug Administration has given approval for the food industry to make health claims about fiber to get people eating more of it.
Best Foods
High Fiber Foods to Increase Your Dietary Intake
Here’s a few of the best high-fiber foods you can eat and form as part of a high fiber diet:
| Foods High in Fiber | Fiber Grams | % Of Recommended Daily Allowance |
| Whole wheat bread – one slice. | 1.93g | 7.73 % |
| Bran flakes – 1 cup. | 7.73g | 30.92 % |
| Brown rice – 1 cup. | 3.51g | 14.04 % |
| Whole wheat spaghetti – 1 cup. | 6.3g | 25.20 % |
| Red kidney beans – 100g. | 6.4g | 25.60 % |
| Canned baked beans – 1 cup. | 13.92g | 55.66 % |
| Almonds – 1oz, raw. | 3.35g | 13.38 % |
| Broccoli – 1 medium stalk, cooked. | 5.94g | 23.76 % |
| Savoy cabbage – 1 cup, cooked. | 4.06g | 16.24 % |
| Spinach – 1 cup, cooked. | 4.32g | 17.28 % |
| Potato – large, baked, flesh & skin. | 6.28g | 25.12 % |
| Sweet potato – 1 cup, baked, flesh & skin. | 6.60g | 26.40 % |
| Peas – 1 cup, frozen. | 4.96g | 19.84 % |
| Apple – small (4 per lb.). | 2.54g | 10.18 % |
| Banana – medium, raw. | 3.07g | 12.27 % |
| Pear – medium, raw. | 5.15g | 20.58 % |
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"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
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High-fiber Foods
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