Fiber: Your path to 25 grams a day.
What is the average fiber intake in America?
15 grams/day
What are the minimum recommendations for daily fiber intake?
25 grams/day
What is the optimal amount of daily fiber intake?
Men: 48 grams/day
Women: 35 grams/day
What does 25 grams of fiber look like in a day?
On average if you are consuming the following, you will reach 25 grams of fiber.
6-8 ounces of WHOLE grains
2 cups of Whole Fruit
2.5 cups of Vegetables
1 cup of Beans (cooked)
1 handful of seeds or nuts
In a day that might look like (this is roughly 28 grams) :
Breakfast: 1 slice Ezekial bread with 1/4 avocado and 1/2 cup of strawberries
Lunch: 15 Crunch Master crackers with 2 TBSP Sunflower Seed butter, 1/2 cup sliced carrots
Rice and bean bowl with 1/2 cup beans, 1 cup brown rice, 1 cup sautéed kale, 1/4 avocado, 3 oz rotisserie chicken, 2 TBPS pico de gallo.
