Hi Three to Five Tribe! In the past, I have been laser focused on counting calories and counting macros, but now I am focused on fiber. Believe it or not, there was a time in my life when I didn’t care for vegetables. (I know, how did I ever live without roasted broccoli and Brussel sprouts?) However, now that I cannot live without my veggies, it got me thinking, how much fiber do we really need a day?
Daily Fiber Needs
How much daily fiber you need depends on two factors: age and sex. The USDA recommends the daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.
The average American only gets about 10-15 grams of fiber per day. (Shocking, but not really). Although you can get your recommended amount of daily fiber from a fiber supplement, it’s best to get your fiber from whole foods sources. (Whole30 anyone?) by eating real, whole foods not only will you be getting fiber, you will also be receiving beneficial nutrients, minerals and vitamins.
Foods High in Fiber
When you think of fiber, you may think of whole grains like breads, cereals and crackers, but if you are like me and avoid processed and refined foods, you maybe want to stick to whole foods that are naturally high in fiber like:
- Apples (with skin)
- Brussel Sprouts
- Chia Seeds
- Potatoes (with skin)
- Sunflower Seeds
*There are also plenty of other foods that are rich in fiber like certain beans and legumes.
One of my favorite ways to start the day off with a solid dose of fiber is with my morning overnight oats. Simply make 1/2 cup of oatmeal (5 grams of fiber) then top it off with 1 tablespoon of chia seeds (4 grams of fiber), 1 tablespoon of cocoa nibbs (3 grams) and 1/2 banana (1.5 grams). This meal alone packs a nutritional punch with almost 14 grams of fiber. Talk about a fiber rich meal!
Add a few fresh fruits and vegetables to lunch and dinner with a handful of nuts or seeds in between for midday snacks and you should have no problem reaching your daily fiber goals.
Enjoying fiber three to five grams at a time,