How Can I Get More Fiber Each Day?
Fiber is only found in plants, from blueberries and oats to spinach and lentils. Nuts, seeds, fruits, vegetables, grains and legumes are all plants and all provide fiber – along with its many benefits.* This essential nutrient helps promote regularity, satisfy hunger and beat belly bloat.* When we fall short on fiber, we’re leaving all those on the table!
Your fiber goals will vary based on age and sex. The USDA’s Dietary Guidelines for Americans suggest the following amounts of fiber:
- Women ages 19-30: 28 grams
- Women ages 31-50: 25 grams
- Women ages 51+: 22 grams
- Men ages 19-30: 34 grams
- Men ages 31-50: 31 grams
- Men ages 51+: 28 grams
So how can you get more fiber each day?
Here’s a handy list of some common foods and the grams of fiber they provide.
| Food | Serving size | Grams of fiber per serving |
|---|---|---|
| Split peas (cooked) | 1 cup | 16 |
| Lentils (cooked) | 1 cup | 15 |
| Avocado | 1 medium | 13.5 |
| Chickpeas (cooked, drained) | 1 cup | 13 |
| Chia seeds | 3 tablespoons | 10 |
| Raspberries | 1 cup | 8 |
| Shredded wheat cereal | 1 cup | 6.2 |
| Whole wheat spaghetti (cooked) | 1 cup | 6 |
| Pear (with peel) | 1 medium | 6 |
| Flaxseeds (ground) | 2 tablespoons | 5.6 |
| Apple (with peel) | 1 medium | 4.8 |
| Bulgur (cooked) | 1/2 cup | 4.1 |
| Orange | 1 medium | 3.7 |
| Blueberries | 1 cup | 3.6 |
| Almonds | 1 ounce | 3.5 |
| Barley (pearled, cooked) | 1/2 cup | 3 |
| Broccoli (raw) | 1 cup | 2.5 |
| Kiwi (with peel) | 1 whole | 2 |
| Whole wheat bread | 1 slice | 2 |
| Peanut butter | 2 tablespoons | 1.5 |
| Popcorn (air-popped) | 1 cup | 1 |
| Kale (raw) | 1 cup | 1 |
Learn how to add 5 grams of fiber to your day, in an easy and tasty way.
