Fiber is a complex variety of compounds found only in plant foods such as fruits, vegetables, whole grains and legumes.
Some Fiber Fast Facts
- People who eat high-fiber diets tend to weigh less than those who don’t.
- Fiber-rich foods are low in calories.
- Fiber curbs your appetite by increasing production of a hormone (cholecystokinin) in your small intestine, which makes you feel full.
- Foods high in fiber also help prolong the presence of this cholecystokinin in your system so you feel full longer.
Most of us simply do not eat enough fiber. In fact, most Americans only get about 17 grams per day from their diets — and many people take in even less. The National Academy of Sciences says men should eat 38 grams of food fiber per day and women should eat 25 grams per day.
Our SuperFoodsRx doctors recommend eating even more — 45 grams of food fiber for men and 32 grams for women.
Increase your daily fiber intake, but do it slowly. If you eat too much too quickly, you may experience gas or bloating. Only increase your intake of fiber by four to eight grams each week until you’re at the SuperFoodsRx recommended level.
Fortunately, there are many ways to add more fiber to your diet, but here are some of our favorites.
Foods High in Fiber
- 1 cup black beans = 15 grams of fiber
- 1 cup raspberries = 8 grams of fiber
- 1 cup cooked peas = 8.8 grams of fiber
- 1 cup canned pumpkin = 10 grams of fiber
- 1 cup oats = 8 grams of fiber