Disclaimer: The information provided is for general informational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions or dietary concerns. Listen to your body and prioritize your health and well-being.
This post is about fiber. If you want to learn more about how much fiber you might need, check out this post HERE. It can help you better understand your diet and get a sense of the amount that’s right for you. I’ll also share another post with meal plans based on macros (energy needs and the proportion of protein, fat, carbs, and fiber) to give you an idea of how much you might need to eat to meet your energy needs.
What is Fiber?
Fiber, in short, is indigestible carbohydrates from plants that support digestion and help keep blood sugar stable.
Fiber is important for the body, especially if you want to increase satiety and promote regular bowel movements. Fiber slows down digestion and helps maintain stable blood sugar levels, allowing you to feel fuller longer.
Keep in mind that when increasing your fiber intake, your body might initially respond with bloating, which is usually temporary as the body adjusts. Be sure to drink plenty of water when increasing fiber intake, as water helps fiber move smoothly through the digestive system.
Examples of Fiber in Food
Here are examples of fiber content in foods (per serving). Your daily goal might be 20-35 grams of fiber (see more in this post HERE):
40g oats (approx. one serving for oatmeal/overnight oats): ~4.24g fiber
10g chia seeds (added to smoothies/yogurt or overnight oats): ~3.44g fiber
10g flaxseeds (added to overnight oats): ~2.73g fiber
1 apple: ~4.4g fiber
1 pear: ~5.5g fiber
1 banana: ~2.6g fiber
5 strawberries: ~1.0g fiber
1 orange: ~3.1g fiber
1/2 cup blueberries: ~2.0g fiber
8 raspberries: ~1.0g fiber
100g black beans: ~8.7g fiber
100g kidney beans: ~6.8g fiber
100g chickpeas: ~7.6g fiber
100g lentils: ~7.9g fiber
70g broccoli: ~1.4g fiber
70g cauliflower: ~1.4g fiber
70g carrots: ~1.9g fiber
70g beets: ~1.8g fiber
40g spinach: ~1g fiber
40g kale: ~2g fiber
1/2 avocado (100g): ~5g fiber
28g almonds (about a handful): ~3.5g fiber
28g pistachios: ~3g fiber
28g walnuts: ~2g fiber
28g pecans: ~2.7g fiber
28g hazelnuts: ~2.7g fiber
28g cashews: ~1g fiber
28g Brazil nuts: ~2.1g fiber
Psyllium Husk
Psyllium husk is a popular supplement if you’re not getting enough fiber from your diet. It’s water-soluble and is believed to improve digestion. From my own experience, I’d add that psyllium can have a thick, slimy texture and isn’t very tasty, but if you struggle to get enough fiber and have "bowel issues," it might be worth adding. You can mix a "shot" with 1 tsp (about 5g) of psyllium husk in 150-200ml of water, giving you about 4g of fiber.
Overall, if you haven’t focused much on fiber, be curious about the fiber content in your food. Check the carbohydrates section on packaging to see how much fiber each serving provides, and keep this list above in mind for fruits, vegetables, nuts, and seeds you eat regularly. If you’re increasing protein intake, it can be especially important to add fiber to your diet to avoid constipation.
Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.
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