How much Fiber do I need?

25-35 grams per day (about 5-10 grams soluble, 15-20 grams insoluble).

  • Eat more fruit, vegetables, and legumes
  • Eat cereals high in fiber
  • Eat brown rice in place of white rice.
  • Have some nuts
  • Replace processed fruit juice with whole fruit

Food Sources of fiber

Food Serving Size Total Fiber (grams) Soluble Fiber (grams) Insoluble Fiber
Whole wheat bread 1 slice 2.5 .5 2.0
Rye bread 1 slice 1.8 .8 1.0
Oatmeal (cooked) 3/4 cup 3.0 1.0 2.0
Raisin bran 3/4 Cup 6.1 .8 5.3
Cheerios 3/4 Cup 1.5 .9 .6
Brown Rice 1/2 Cup 1.7 .2 1.5
Black Beans 1/2 Cup 7.4 2.0 5.4
Navy Beans 1/2 Cup 5.8 1.7 4.1
Blackeyed Peas 1/2 Cup 5.6 .7 4.9
Apple 3 Ounce 2.3 .9 1.4
Orange 3 Ounces 2.0 1.2 .8
Almonds 1 Ounce 3.3 .4 2.9
Kashi cerealTo Good Friends 3/4 Cup 8.0 1.2 6.8
Kashi cereal Go Lean 3/4 Cup 10.0 1.0 9.0

Remember to introduce fiber gradually into your diet and get adequate fluids !