How many fibers do you need?

Did you know that most people don’t meet the recommended daily fiber intake?

Health organizations like the World Health Organization (WHO) recommend consuming a minimum of 25 grams of dietary fiber per day, yet we actually consume only about 20 grams on average.

Why do so many people struggle to include enough fiber in their diet?

Understanding fiber intake

To learn more about the amount of fiber in certain foods, here are some examples:

• A whole wheat sandwich contains 2 grams of fiber.
• An apple contains about 3 grams of fiber.
• A serving of oats (40 grams) contains 3 grams of fiber.
• A ladle of brown beans (50 grams) contains 4 grams of fiber.

To better monitor your fiber intake, you can keep a food diary or use apps to track your diet and fiber intake.

Why do we eat too little fiber?

Foods that are high in fiber are also rich in other important nutrients like vitamins and minerals. For this reason, the advice is to obtain your fiber intake from food as much as possible.

Unfortunately, not everyone can achieve the recommended 25 grams of fiber daily through food alone. This can be due to various causes, such as difficulty digesting certain foods. Some vegetables, like cabbage, onions, and garlic, as well as legumes like pinto beans and chickpeas, can be difficult for some people to digest. Additionally, if you have an allergy to certain foods, you may not be able to eat them. Foods that can trigger allergic reactions include nuts and wheat.

There are also other factors that can prevent you from reaching the recommended daily fiber intake. For example, a busy lifestyle with little time to prepare fiber-rich meals, a dislike for certain foods, or the high cost of fiber-rich foods such as fresh fruits and vegetables.

In these cases, fiber in the form of a supplement can help you reach the recommended daily fiber intake. With a fiber supplement, you can easily supplement your fiber intake to reach the recommended 30-40 grams of fiber.

Which foods are high in fiber?

Foods naturally rich in fiber include:

• Whole grain products: Whole grain bread, whole grain pasta, brown rice, oats, and quinoa.
• Vegetables: Green leafy vegetables like spinach and kale, carrots, broccoli, Brussels sprouts, cauliflower, and sweet potatoes.
• Fruits: Berries (such as raspberries, blackberries, and blueberries), apples, pears, oranges, bananas, and plums.
• Legumes: Beans (such as pinto beans, chickpeas, lentils, and kidney beans), peas, and split peas.
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds.

By varying these fiber-rich foods in your diet, you can ensure that you consume enough fiber.