The USDA recommends 14 grams of fiber for every 1,000 calories consumed per day (which could equate to anywhere between 18-35 grams for most healthy adults based on caloric needs), but because of the lack of whole grains and/or not eating the recommended amount of fruits and vegetables, a lot of us are missing the mark.
Incorporating whole grains into your diet is an easy way to boost your daily fiber intake. For the best bet on whole grain products, make sure to look at the nutritional value label and ingredient list and not just the product name. The names can be very deceiving. Check the fiber content – if the product does not have at least 2 grams of fiber per serving, then it is not enough. And if the primary ingredient listed is anything other than whole wheat or whole grain, then you’d be best to skip it. It will not be providing the nutritional value you need.
Adults require between 5-11 servings of grains every day and these can come from bread, cereal, pasta, rice and more. At least 3 of these grain servings should come from whole grains. Look for whole grain cereal, rice, pasta, or whole wheat bread or wraps.
So you really can, and should, continue to enjoy bread, pasta, and other “carbs” that have gotten such a bad rap lately – just do so in moderation and try to consciously swap out some of your old standards to whole grain alternatives. The addition of these whole grains will help you reach that daily recommended amount of fiber.
If you are still finding it difficult to meet your daily fiber needs, try using a supplement such as Benefiber – the tasteless powder will dissolve instantly in any drink or even in soft foods like yogurt. *PS - Click on the Benefiber link to get a $2 off coupon!*
Go to Nutrition Data to determine your individual daily nutritional needs