Fibre Rich Food

How much fiber do you require?

The Institute of Medicine, which provides scientifically-based guidance on all aspects of health and medicine, provides the following daily recommendations for fiber for adults:

Fiber: Daily suggestions for adults


Age 50 or younger Age 51 or over
Institute of Medicine
Men 38 grams 30 grams
Women 25 grams 21 grams

Your top fiber choices


If you’re not getting enough fiber in your diet You may have to increase the amount of fiber you consume. The best options include:

  • Whole grain products
  • Fruits
  • Vegetables
  • Peas, beans and peas are among the legumes
  • Nuts and seeds

Foods that are refined or processed -like canned fruits and vegetables as well as pulp-free juices, white pastas and breads, and non-whole-grain cereals contain less fiber. The process of refining grains removes the outer coating (bran) of the grains, and reduces the amount of fiber in the grain. Foods that are enriched contain certain B vitamins as well as iron that is that are added after processing, however, they do not contain fiber.

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