Fiber

High Fiber Food List

Only 3% of Americans are eating enough fiber. We need to consume around 25-30 grams of fiber per day as part of a healthy diet. One medium apple contains approximately 4 grams fiber.

Suggested amounts of fiber for Adults over 50 is around 30 grams for men and 20 to 25 grams for women per day.

The key is to get a variety of fibers from different sources. How to get more fiber into your diet?

 Add extra veggies to ready-made food 

Make plants the star of the show.

Increase your portions of vegetables and fruit in that order. We should have close to 10 servings of vegetables and fruit a day!

Choose whole vegetables and fruits over juice

Keep the skin on veggies and fruit this is where a lot of the important fiber is

 Include whole grain.

 If you think your diet is low in fiber, (and it probably is!) build up your fiber intake slowly 

Increase the amount you consume by around 5 grams a day for a week to limit adverse effects.

If you increase your fiber, make sure you drink enough water.