Fiber Recommendations

August 5, 2011 at 9:00 am Leave a comment

*The 2010 Dietary Guidelines recommend 14 grams of dietary fiber for every 1,000 calories consumed.

 Calories per day

Fiber recommended

  • 1200 calories per day 17g of fiber
  • 1500 calories per day 21g of fiber
  • 1800 calories per day 25g of fiber
  • 2000 calories per day 28g of fiber

 Foods with fiber

  •  Food item Serving Fiber
  • Artichoke, cooked ½ cup hearts 7.2g
  • Beans ½ cup 6.2-9.6g
  • Pear 1 medium 5.5g
  • Green peas ½ cup 3.5-4.4g
  • Sweet potato (with skin) 1 medium 3.8g
  • Apple 1 small 3.6g
  • Almonds 1 oz 3.5g
  • Baked potato (with skin) 1 small 3.0g
  • Broccoli (cooked) ½ cup 2.6-2.8g

 *Make sure to increase your water intake as you increase fiber to avoid gastrointestinal discomfort.


Entry filed under: Calories, Diet/Nutrition, Health, Healthy Lifestyle. Tags: .

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