Which Food Item Equals 25 - 35 grams of Dietary Fiber?

Lisa Nelson, RD, LN Health Pro
  • I recently had an individual ask the following question:


    How much fiber do I need to eat to equal 25 grams? How many pieces of fruit, slices of bread, cups of barley or flaxseed? I can't relate to 25 grams.


    I want to share the answer with everyone. Read on. . .


    How Much Dietary Fiber


    You need to consume between 25-35 grams of dietary fiber daily. Of this, soluble fiber should make up 15 grams. For every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.


    The average US dietary fiber intake is 12-18 grams/day. If your current diet is very low in dietary fiber, do not increase to 35 grams overnight. A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea). You want to increase your intake gradually.

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    Top 5 Foods Containing Dietary Fiber

    1. Legumes - 15-19 grams of fiber per cup
    2. Wheat bran - 17 grams per cup
    3. Prunes - 12 grams per cup
    4. Asian pear - 10 grams each
    5. Quinoa - 9 grams per cup


    Two fruits worth mentioning are the raspberry (8 grams dietary fiber per cup) and blackberry (8 g dietary fiber per cup).

    Each of the following contains 2 grams of soluble fiber:

    1 cup cooked oatmeal
    1 cup oat bran
    1 cup collard greens
    1 cup cooked rye cereal
    1 cup cooked barley
    1 cup lentils
    ½ avocado
    1 cup broccoli
    1 cup parsnips
    1 cup Brussels sprouts
    6 prunes
    1 large sweet potato
    ½ cup apricots or figs
    ¼ cup ground flax seeds
    ½ cup sunflower seeds


    Read food labels to increase your dietary fiber intake. If you select foods that are whole grain and eat at least 5 servings of fruits and vegetables everyday, you will likely meet your daily fiber needs.


    Be sure to sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps at http://lowercholesterolwithlisa.com.


Published On: July 10, 2011