Nutrition
Fibre: Are you getting enough?
Download PDFIt is recommended that women intake 21-25 grams of fiber, and men 30-38 grams of fiber each day
Dietary fiber is a carbohydrate that is found exclusively in plants, such as fruits, vegetables, whole grain, and legumes. Low-fiber diets are associated with constipation, gastrointestinal disorders, and colon cancer.
Women require between 21 grams (over age 50) and 25 grams (under age 50) of fiber per day. Men should consume between 30 grams (over age 50) and 38 grams (under age 50) per day.
Great sources of fiber include:
1. Whole Grains
- Barley (32 grams per cup)
- Rye (26 grams per cup)
- Bulgur Wheat (26 grams per cup)
2. Legumes
- Split Peas (16.3 grams per cup)
- Lentils (15.6 grams per cup)
- Black Beans (15 grams per cup)
3. Vegetables
- Artichokes (10.3 grams per medium size)
- Peas (8.8 grams per cup)
- Broccoli (5.1 grams per cup)
4. Fruits
- Raspberries (8 grams per cup)
- Blackberries (7.6 grams per cup)
- Avocados (6.7 grams per cup)
