How much Fiber a day?

In this post, I will give you quick information on Fiber. I will tell you how much fiber you should take in a day.



Fiber rich foods
(Bananas)
                     

 Nowadays people do not take enough quantity of fibers from their foods that's why they have some issues of constipation and digestion problems. If you are not taking enough quantity of fiber from your foods then you might have digestion problems. So, I will talk about how much fiber you should take per day. Fiber is also good for diabetes.

How much Fiber a day you should consume

You should consume about 20-30 gms of fiber daily from your foods. Not less than 20 gms. If you are talking five meals a day then you have to consume 5 gms of fiber per one meal. If you are a female then you should take 20-25 gms of fiber per day and if you are male then you can take 25-30 gms of fiber per day.

Fiber-rich foods

Now Let's take a look at foods that are rich in fiber.

Fruits

  • Bananas
  • Oranges
  • Apples
  • Mangoes
  • Strawberries
  • Raspberries
Vegetables
  • Carrots
  • Beets
  • Broccoli
  • Collard greens
  • Swiss chard
  • Spinach, 
  • Artichokes
  • Potatoes (russet, red, and sweet)
Nuts
  • Snack on almonds
  • Pistachios
  • Pumpkin and sunflower seeds
Grains
  • Bulgur wheat
  • Brown rice
  • Wild rice
  • Barley
  • Oats
REMEMBER: Dairy products, White Rice and Meat do not contain fibers.