The 2010 Dietary Guidelines for Americans calls the low amount of fiber eaten by most in the U.S. a "public health concern." While a meal plan with 20 g of fiber goes a long way to solving that problem, it doesn't go all the way to the daily amounts of fiber recommended in the guidelines. Begin with 20 g, but over time, increase your fiber consumption to meet the higher recommendations.
Breakfast
Aim for approximately 5 g or more of fiber to start the day. You might have 1/2 cup of raisin bran cereal, with 4 g of fiber, and one slice of whole-wheat toast, with 2 g of fiber. Or you might have 1/2 cup of oatmeal, with 2 g of fiber. Sprinkle 1 tbsp. of wheat bran on top for another 2 g of fiber and add dried fruit, for 1 to 3 g, bringing your total to 5 g.
Lunch and Snacks
If you have cooked a healthy, high-fiber dish the night before, take a smaller bowl with you for lunch. For example, a bowl of lentils with spinach and ginger would give you 9 g of fiber, while a bowl of chili with 1/2 cup kidney beans scores 8 g of fiber.
Dinner
With its heart-healthy, omega-3 fatty acids, salmon makes a nutritious dinner entree. Add other fiber-rich foods, such as 1/2 cup of broccoli for 2 g of fiber, a mixed green salad for another 4 g and 1/3 cup of brown rice for 1.5 g. Your dinner fiber total is 7.5 g, bringing you to your goal of 20 g of fiber.
Increasing Fiber
Add more fiber to your diet with snacks and more high-fiber foods to reach the 2010 Dietary Guidelines for Americans goals. For men, the daily fiber goals range from 28 to 34 g depending on your age, and for women, the goals range from 22 to 28 g.
To add more fiber, eat mid-morning or mid-afternoon snacks, such as a medium apple with 3 g of fiber, an orange with 3 g or 12 almonds for 1.5 g and add fresh fruit for dessert, such as 1 cup of strawberries for 3 g or 1 cup of fresh pineapple for 2 g of fiber.
References
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010: Foods and Nutrients to Increase; December 2010
- HelpGuide.org; Eat to Prevent Heart Disease and Boost Health; Jocelyn Block, et al.
- California Pacific Medical Center; Dietary Fiber; April 2006
- MayoClinic.com; Slide Show: Guide to a High-Fiber Diet; April 2010
- Wheat Foods Council: List of Fiber Foods
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010: Appendices
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