ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How Much Fiber Do We Need and What Foods Can We Get It From?

Updated on November 14, 2010
Brown Rice & Legumes
Brown Rice & Legumes

As I discussed earlier in my hub Why Is a High Fiber Diet So Important? we talked about why our bodies need fiber, particularly a high fiber diet. Today we will discuss how much fiber we need and the best places to get it from.

According to the American Dietetic Association the requirements for fiber intake differ. Women need 25 grams and men need 38 grams. Once you are 50 though, your requirements drop. Women then need 21 grams and men need 30 grams. There are many ways to get enough fiber in your diet without resorting to the expensive food items that are labeled "high in fiber" at the grocery store. Yes fiber is good for us, but I don't believe most people need to eat it in excess.

The best way to get enough fiber in your diet is to eat plenty of fruits, vegetables and whole grains. The ADA website says we can get all the fiber we need by eating 2 cups of fruits and 2.5 cups of vegetables a day along with whole grains. The closer a food is to its original form the more fiber it will have. Take juice for example. Most juices have been stripped of their fiber so that they are easier to digest. A better option is to eat a piece of fruit, with the skin still on.

I know it is virtually impossible to go pick fresh grains out of the field and eat them, so for whole grains you need to think differently. The less processed the better. If you eat white bread, crackers or rice you are eating foods that have been almost completely stripped of all nutrients. These foods are not only stripped of the nutrients but they are bleached to make them white. The darker the bread, cracker or rice product the less processed it is. This means that most of the fiber in that food is still there for your body to use.

There are many, many products sold in grocery stores that advertise being "high in fiber". I believe that is a relative term and differs from company to company. If you really want to purchase a product that is high in fiber you need to read the ingredients and the label, keeping in mind how many grams of fiber your body needs each day. I like to purchase cereal, bread and crackers that have "whole grains" listed as the first ingredient. This means that the largest ingredient in that product is whole grains.

Here are some of the highest fiber foods and how many grams of fiber are in each.

  • Raspberries - 8 grams/cup
  • Pear with skin - 5.5 grams/medium pear
  • Apple with skin - 4.4 grams/medium apple
  • Spaghetti (whole wheat, cooked) - 6.2 grams/cup
  • Barley (pearled, cooked) - 6 grams/cup
  • Bran Flakes - 5.3/.75 cup
  • Split Peas - 16.3 grams/cup
  • Lentils - 15.6 grams/cup
  • Black Beans - 15 grams/cup
  • Lima Beans - 13.2 grams/cup
  • Almonds - 3.5 grams/ounce
  • Artichoke - 10.3 grams/medium artichoke
  • Peas - 8.8 grams/cup
  • Broccoli - 5.1 grams/cup

As you can see legumes and raspberries have the most fiber, by a lot. I have never been much of a bean person, but I think I need to start eating them more. For a more complete list of foods and fiber amounts you can look here. As long as you eat a wide variety of foods with plenty of whole grains, fruits, vegetables and legumes then you should not have any trouble getting enough fiber in your diet to stay healthy.


    0 of 8192 characters used
    Post Comment

    • breakfastpop profile image


      7 years ago

      Thanks fr the great advice. The list you provided is very helpful.

    • Hello, hello, profile image

      Hello, hello, 

      7 years ago from London, UK

      Thank you for your great research and sharing the information.

    • ghomefitness profile image


      7 years ago from Chicago,IL

      Good info, thank you.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)