The F-Word…FIBER we’re not getting enough of it according to the Dietary Guidelines for Americans 2015-2020. Fiber is noted as a nutrient of concern. On average, American adults eat 10 to 15 grams of total fiber per day, while the recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. 

Though it may not sound glamorous, fiber is a nutrient with a host of health benefits. From weight loss to preventing chronic disease, fiber does much more than keep you regular.

Getting fiber is easier than you may think. Some of your favorite foods can help meet your daily requirement – like eating a whole-grain bread with almond butter and banana slices.  Here are some other ways to slowly increase your fiber:

  1. Have a serving of vegetables with breakfast
  2. Swap refined grains for whole grains
  3. Snack on nuts and seeds

Keep reading for your daily fiber CHEAT SHEET!


1 cup of wild blueberries has 6 grams of fiber, 2 tablespoons of chopped walnuts have 1.5 grams, 1/2 boiled spinach has 2 grams.

Put it all together and you have a nice green smoothie an on the go breakfast option with added crunch!
TOTAL FIBER: 9.5 grams

1/2 cup chickpeas have 8.1 grams of fiber, 1/2 cup cooked artichokes 7.2 grams, 1 cup of whole wheat spaghetti has 6.3 grams

Hearty yet savory lunch or dinner option and an impressive
TOTAL FIBER: 19.6 grams

1 medium pear has 5.5 grams, 1 ounce roasted pistachios has 3 grams

Everyone loves a great snack, try this one to get more than 10% of your daily recommend amount of fiber!
TOTAL FIBER: 8.5 grams

1 medium sweet potato baked in the skin has 4 grams, 1/2 cup black beans have 7.5g 1/3 avocado has 3 grams

Loaded and plant-packed this fiber-fueled combination is simple yet also filling!
TOTAL FIBER: 14.5 grams

That’s 52 grams of FIBER all from WHOLE FOODS!

A few important tips as you increase your fiber:

  • Do so gradually to give your gastrointestinal tract time to adapt.
  • Increase your water intake as you increase fiber.
  • If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Additional Resources:

Fiber Food List