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Making Sense of Foods

Understanding Fiber: How much fiber do you need?

Adults should aim for about 40 grams of fiber each day. The average American gets less than 15 grams a day. So you can see we have a long way to go.

Here's a sample menu containing a healthy amount of fiber:

Breakfast
1 cup oatmeal4 grams
1 medium banana3 grams
1 cup fortified, low–fat soymilk1 grams
Breakfast total:
8 grams

Lunch
1 cup mixed salad greens, topped with 2 grams
1 cup mixed broccoli, bell peppers, and tomatoes4 grams
1 cup lentil soup7 grams
1 cup water0 grams
Lunch Total:
13 grams

Snack
1 medium apple3 grams

Dinner
Bean burrito: 
1 cup black beans7 grams
1/2 cup rice, white, before cooking2 grams
1/2 cup salsa2 grams
1/2 cup lettuce1 gram
1 whole–wheat tortilla2 grams
1 cup collard greens4 grams
Dinner total:
18 grams

Grand total: 42 grams

 

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