What does a healthy amount of fiber look like in a diet? I’ve been trying to research this buts it’s kinda confusing. Google says that men need 30 to 40/ women need 20 to 30 grams of fiber daily, but what does that look like? How realistic is this? What foods incorporate well into a balanced diet that needs fiber needs?
It’s possible to get all of your fiber from a 2000 calorie diet. Here are some high-fiber foods that you can incorporate into your diet to reach your daily fiber goal:
Berries: Berries such as raspberries, blackberries, and strawberries are high in fiber. One cup of raspberries contains 8 grams of fiber.
Whole grains: Whole grains such as brown rice, quinoa, and whole wheat bread are high in fiber. One slice of whole wheat bread contains about 2 grams of fiber.
Legumes: Legumes such as lentils, chickpeas, and black beans are high in fiber. One cup of cooked lentils contains about 16 grams of fiber.
Nuts and seeds: Nuts and seeds such as almonds, chia seeds, and pumpkin seeds are high in fiber. One ounce of almonds contains about 3.5 grams of fiber, and two tablespoons of chia seeds contains about 10 grams of fiber.
Vegetables: Vegetables such as broccoli, spinach, and Brussels sprouts are high in fiber. One cup of cooked broccoli contains about 5 grams of fiber.
Incorporating these foods into your daily diet can help you reach your daily fiber goal of 25-30 grams. Additionally, be sure to drink plenty of water to help your body process the fiber.
~ GPT
14g/per 1,000 Calories of food is the individualized recommendation for men 30-51 years of age it’s 38g over 51 it’s 30 g. For woman 31-51 years of age it’s 25g (I can’t remember the over 51 g off the top of my head lol).
to meet needs best to eat multiple fiber rich foods throughout the day so (whole grains nuts fruit veggies).
here’s where you can see how much fiber is in different foods based on standard portions
Technically you don’t need it. You don’t need to ingest any carbohydrates.
But eating that amount is in line with a lot of recommendations. I believe I’ve heard you could triple that before getting to the high end of some primitive diets, during certain seasons. You might experience various inconveniences.
edit: oh, and u/BenjiBoi71 has a perfect list, although I wouldn’t say bread is “high” in fiber unless I consistently ate large doses of carbohydrate. and don’t forget the cooking greens! (although, being flat leaf, they get detergents on them and you might want organic). and avocado deserves special mention. maybe nutritional yeast, onion