Plant foods including fruit, vegetables, nuts, grains and legumes such as beans and lentils, provide dietary fiber. The Harvard School of Public Health website recommends 20 to 30g of fiber for adults and says that most Americans don't get enough fiber. KidsHealth.org, a website run by Nemours, a nonprofit agency devoted to children's health, states the "age+5" rule for determining a kid's fiber needs. The website suggests 19g of fiber a day for a 14 year-old, using the "age plus 5g" rule. Figure out the fiber in foods by using food labels and a book or website with listings for fiber content.
Step 1
Determine the amount of the food you plan to eat. Go by the amount of food you will actually eat. For an accurate fiber count, use a measuring cup to check the amount of cereal or other food. For example, a food label may list the serving size as 1/2 cup, but if you eat 1-1/2 cups, you'll need to calculate the fiber based on three servings.
Step 2
Check the serving size for the food on the package label. Alternatively, for whole foods such as fruits and vegetables, look the food up in a nutrition or food count guide or on an online fiber chart.
Step 3
Multiply the number of fiber grams by the number of servings. For example, 1/2 cup of cooked barley contains 3g of fiber. If you plan to eat 1 cup of cooked barley, it will count as 6g of fiber. When a food is listed as "cooked," go by the amount of the food in its cooked state, not the raw state.
Step 4
Create a list of foods you eat regularly for easy reference of your fiber intake. Add foods with high fiber to your list. Foods containing at least 5g of fiber per serving count as high-fiber foods. Carry the list with you on an index card or in a small notebook to help stay on track with your health goals.
Step 5
Increase your intake of whole foods, including fruits, vegetables, nuts, grains and legumes. The American Heart Association website states that dietary fiber from whole grains "helps reduce blood cholesterol levels" and could reduce your risk of heart disease. The website also points out that dietary fiber helps you feel full and may help you manage your weight.
Step 6
Create some sample menu plans for achieving your daily fiber goal. For example, 1/2 cup of kasha, also known as buckwheat groats, for breakfast includes 9.4g of fiber, 24 whole almonds for a snack provide 3.4g of fiber, 1/2 cup of kidney bean salad at lunch provides 8.2g of fiber and 1/2 cup of fresh raspberries for dessert gives you 4.2g of fiber. This menu provides you with a total of 25.2g of fiber for the day.
Tips and Warnings
- Choose less-processed forms of food to increase fiber intake without increasing calories. For example, choose old-fashioned oatmeal instead of a quick-cooking version of oatmeal, brown rice or wild rice instead of white rice and whole-grain or low-carb pasta with added fiber instead of a white flour pasta. Select whole-grain bread, bagels and tortillas instead of bread products made with white flour. High-fiber foods are more filling and help maintain healthy blood sugar levels.
Things You'll Need
- Nutrition guide or online fiber list
- Calculator, if needed
- Index cards or small notebook
References
- Harvard University School of Public Health: Nutrition Source: Fiber
- Kids Health: Fiber
- Continuum Health Partners: Fiber Chart
- American Heart Association: Whole Grains and Fiber
- "Dr. Atkins' New Carbohydrate Gram Counter"; Robert C. Atkins, M.D.; 2002
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