How Much Fiber Do I Need?

We hear over and over that we need fiber, but do we really know why?
Fiber is the part of plant food that is not digested by the body therefore, it does not provide energy – it’s calorie free! Fiber helps to promote intestinal function, regulates the absorption of sugars into the bloodstream, and helps to soften the stool and keep us regular.

For those of us wanting to lose weight, fiber helps us feel full longer, so we’ll be less likely to scarf down those Krispy Kremes (well, maybe that’s just me).

For our intestines to remain healthy, we need adequate amounts of fiber. If we don’t get enough, we leave ourselves open for constipation, intestinal disorders, and even heart disease.

How much do we need? Most adults in the United States average about 15 grams of fiber per day. That’s not enough. The Institute of Medicine suggests we consume 14 grams of fiber for every 1,000 calories we need. Since most diets average about 2,000 calories per day, it would follow that most people should consume at least 28 grams of fiber per day. Many health care practitioners are actually recommending even more, from 40-60 grams per day.

How do I get it? You will find fiber in grains, vegetables and fruits. There are also fiber supplements available. The items listed below contain about 10 grams of fiber.

Grains