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    Home » Nutrition » How to get 25 grams of fiber a day?

    How to get 25 grams of fiber a day?

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    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.

    25 grams of fiber in foods as image.

    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 tablespoon 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:

    • Oil-free Granola
    • Overnight oats
    • Basic porridge

    Choose whole grains

    Whole grains have a lot more fiber than regular grains. By eating 100 grams in dry weight 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.

    Grain typeThe total fiber in grams
    Rolled oats 100 g, 1 cup10
    Wholegrain pasta ½ cup dry weight, 66g4
    Wholegrain rice ½ cup, 100 g 4,1
    Barley ½ cup, dry weight7,8
    Quinoa ½ cup, dry weight7,6
    2 slices of wholegrain rye bread4,4
    Buckwheat ½ cup5,2
    Amaranth 100 grams6,7
    Quinoa and Amaranth are actually seeds but eaten like a grain
    fiber content in grains

    Wholegrain recipes:

    • Buckwheat salad
    • Whole grain pasta salad
    • Quinoa salad

    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 the new one before cooking. If you are sensitive, start with small amounts, just 1-2 teaspoon a day, and then increase.

    Legume, 50 grams dry weightFiber in grams
    Black beans7,8
    White bean7,7
    Fava bean (broad bean)6,8
    Adzuki bean5,5
    Chickpeas5,3
    Brown lentils4,5
    4 types of high fiber beans

    Bean recipes:

    • Low-calorie vegetable bolognese
    • Three bean chili
    • Butternut squash soup with white beans

    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 their fiber content.

    Fruit or berry Fiber in grams
    1 banana2,2
    1 apple with peels2,9
    1 orange4,5
    1 kiwi2,4
    1 pear7,5
    1 small avocado6,7
    1 pomegranate7,6
    Strawberries, 200 grams3,8
    Raspberries 200 grams7,4
    Blueberries 200 grams6,6

    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, uncookedTotal fiber, grams
    Broccoli, cooked, 100 grams3,5
    Kale, ½ cups raw4
    Asparagus, 100g raw 3,5
    Cauliflower 100 g raw2,2
    Brussel sprouts 100 g raw4,4
    Spinach 100 g raw1,9
    infographic on cruciferous vegetable sorts.

    Recipes on cruciferous veggies:

    • Cabbage salad
    • Spinach sauce, palak paneer
    • Kale salad

    Use 1 tablespoon flaxseed or chia seeds

    Add 1 tablespoon of chia and/or flax(linen) seeds is a great way to get some extra fiber. They are also high in omega-3 fats.

    SeedFiber amount
    Flax 1 tbsp2,4
    Chia seed 1 tbsp3,4
    Sunflower seed0,6
    Pumpkin seeds0,6

    Recipes on chia and flax-seeds:

    • Chia pudding
    • Chia smoothie
    • Breakfast pancakes

    How to get 25 grams of fiber if you are on a low-carb diet?

    Here is one example of how you get 25 grams of fiber a day. Total carbs in this amount are 21 grams.

    • ½ cup black beans
    • 200 grams broccoli
    • ½ cup leafy greens(kale, spinach)
    • 1 tablespoon 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.

    More articles in fiber:

    • What foods are highest in fiber
    • Different types of fiber in foods
    • Types of soluble fiber
    « Top 45 high soluble fiber foods; easy food category tables
    High fiber foods for children and amount recommendations »

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