25 grams of fiber is the recommended amount for women to get every day. This is though the minimum, and a bit more is better. Most people don´t get the recommended amount of fiber; many eat just 10-17 grams a day. In simple terms, this is how you get 25 grams a day:
- 100 grams uncooked whole grains
- 1 cup cooked beans
- 2-3 servings of fruits
Simple right? Read below for 6 more tips on how to get enough fiber and some fiber rich recipe ideas.
Eat oats for breakfast.
Oats are high in soluble fiber, especially beta-glucan. Beta-glucan is known for its cholesterol-lowering effect. If you eat 1 portion made from 80 grams of dry rolled oats, you get 3 grams of beta-glucan. Even this small amount of beta-glucan can lower cholesterol by 5-7%.
½ cup of rolled oats has 5 grams of fiber. 1 cup, which is 100 grams has 10 grams of total fiber. If you train and are active and want a filling breakfast, eat the 100 grams; this has 382 calories, 7,2 grams fat, 60 grams carbs, and almost 14 grams protein. You also get 50% of your daily need for magnesium, phosphorus, and zink.
If you want to lose weight make your porridge from ½ cup of oats, 0,5 tbsp of chia seeds and 1 apple cut in pieces, top with cinnamon. This has the same amount of total fiber, 10 grams, but fewer calories, only 288 cal.
Oat recipes:
Choose whole grains
Whole grains have a lot more fiber than regular grains. By eating 100 grams in dryweight of whole grains you easily get 4-14 grams of fiber in this amount, with rice at the lower end and oats and rye in the highest amount.
| Graintype | Total fiber in grams |
|---|---|
| Rolled oats 100 g, 1 cup | 10 |
| Wholegrain pasta ½ cup dry weight, 66g | 4 |
| Wholegrain rice ½ cup, 100 g | 4,1 |
| Barley ½ cup, dry weight | 7,8 |
| Quinoa ½ cup, dry weight | 7,6 |
| 2 slices of wholegrain rye bread | 4,4 |
| Buckwheat ½ cup | 5,2 |
| Amaranth 100 grams | 6,7 |
Wholegrain recipes:
Eat beans every day
Beans are one of the best sources of fiber. Beans regulate blood glucose levels efficiently. There are some differences in how much fiber different beans contain, but all have fiber. Some people can get digestion problems from beans, it is important to cook them the right way and to change the soaking water to new one before cooking. If you are sensitive, start with small amounts, just 1-2 tsp a day and then increase.
| Legume, 50 grams dry weight | Fiber in grams |
|---|---|
| Black beans | 7,8 |
| White bean | 7,7 |
| Fava bean (broad bean) | 6,8 |
| Adzuki bean | 5,5 |
| Chickpeas | 5,3 |
| Brown lentils | 4,5 |
Bean recipes:
Eat 2-3 servings of fruits and berries every day
Eat your fruits and berries as a whole and not as juice; this way, you get fiber benefits. Fruits also have different types of fibers, both soluble and insoluble. Oranges, dried figs, and passion fruit are some of the highest fiber sources in the "fruit world," especially if you want to get insoluble fiber; they all have over 1 gram in one serving. Here is a list of some most common fruits and berries and the fiber content.
| Fruit or berry | Fiber in grams |
|---|---|
| 1 banana | 2,2 |
| 1 apple with peels | 2,9 |
| 1 orange | 4,5 |
| 1 kiwi | 2,4 |
| 1 pear | 7,5 |
| 1 small avocado | 6,7 |
| 1 pomegranate | 7,6 |
| Strawberries, 200 grams | 3,8 |
| Raspberries 200 grams | 7,4 |
| Blueberries 200 grams | 6,6 |
Recipes with fruits and berries
- Avocado chocolate mousse, top with berries or fruits
- Fruit salad
- Pomegranate salad
Eat cruciferous vegetables
All veggies are, of course, full of fiber, but cruciferous vegetables have the highest amounts and are low in calories also, so perfect weight-loss food.
| Food, uncooked | Total fiber, grams |
|---|---|
| Broccoli, cooked, 100 grams | 3,5 |
| Kale, ½ cups raw | 4 |
| Asparagus, 100g raw | 3,5 |
| Cauliflower 100 g raw | 2,2 |
| Brussel sprouts 100 g raw | 4,4 |
| Spinach 100 g raw | 1,9 |
Recipes on cruciferous veggies:
Use 1 tbsp flaxseed or chia seeds
To add 1 tbsp of chia and/or flax(linen) seeds is a grat way to get some extra fiber. They are also high in omega-3 fats.
| Seed | Fiber amount |
|---|---|
| Flax 1 tbsp | 2,4 |
| Chia seed 1 tbsp | 3,4 |
| Sunflower seed | 0,6 |
| Pumpkin seeds | 0,6 |
Recipes on chia and flax-seeds:
How to get 25 grams of fiber if you are on a low-carb diet?
Here is one example on how you get 25 grams of fiber a day. Total carbs in this amount is 21 grams.
- ½ cup black beans
- 200 grams broccoli
- ½ cup leafy greens(kale, spinach)
- 1 tbsp flax seeds
- ⅓ cup mixed nuts
Beans are a great source of fiber, even if you follow a low-carb diet. Many low-carb followers, especially diabetics, have seen how beans stabilize blood sugar levels. Black beans are high in fiber; just ½ cup has 8,3 grams. Total carbs in ½ cup are 11,6grams.
Brussel sprouts, broccoli, asparagus, kale, and spinach are all high in fiber. If you make low-carb bread, they often have almond flour and psyllium; both are high in fiber. Also, avocado is one source of high fiber.
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