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How to Eat 30 Grams of Fiber a Day

Eating a lot of fiber daily makes for a healthy diet. In fact, eating fiber can help prevent both breast cancer and ovarian cancer, as well as reduce chronic inflammation that can lead to heart disease and strokes. To reap the preventative benefits of fiber, you must eat 30 grams of it daily. Sounds daunting, huh? So I put my diet to the test and tallied up my fiber intake from yesterday and I have to say I was pleased with my results. I thought I would share my food diary with you all to put a friendly face on fiber.

To see what I ate and my final fiber intake, just

Meal Food Fiber
Breakfast Whole wheat English Muffin (Trader Joe's Brand) 5 grams
1/2 pink grape fruit 1 gram
Snack Apple 3 grams
1 serving multi-grain pretzels 3 grams
Lunch 4 oz. baby carrots 2 grams
One cup of cooked kale 2.6 grams
3/4 cup whole wheat penne pasta 5 grams
Dinner Roasted pork loin 0 grams
1 cup roasted yams 5.3 grams
3 ounces roasted pearl onions 1 gram
2 cups chopped romaine 2 grams
1/2 ounce dried cranberries .7 grams
1 ounce chopped walnuts 1.9 grams

I must admit, eating for fiber content was quite a mental challenge; I had to really think about it. You must make every grain product a whole grain product. Plus adding as many fruits and veggies into any meal is certainly helpful. Thank goodness for walnuts, too! I love adding this nut to salads and oatmeal to get some omega-3 fatty acids into my diet and now I know they help increase my daily fiber intake too. I certainly learned that every bit of fiber counts!


Join The Conversation
suzanne suzanne 9 years
I even throw some benefiber in my morning cappuccino... you can't even tell! :)
Rebecca101 Rebecca101 9 years
Hey Silver, I agree that FiberOne Bars are delicious, but did you know they have high fructose corn syrup in them? I was so dissapointed when I read the ingredients and saw this (just like wiith yoplait yougurt). WTF!!?? these things are suppossed to be healthy! Another reason to love Kashi (you won't find the HFCS in their products)
almostloli almostloli 9 years
I eat loads of vegs n fruits everyday, 2 fuji apples, 2 ties of spinach (go green!) minimum, and some other random fruits or vegs green vegs (broccoli, pokchoy, etc)
Fitness Fitness 9 years
I have no idea about the calorie content - maybe I need to do a follow up post...and check into how much protein I'm getting. BTW - there is 8 grams of protein in whole wheat pasta. I am going to have to add it all up.
brookrene brookrene 9 years
FiberChoice Weight Control Sugar-Free Strawberry chewables are my favorite. I need lots of fiber, so i eat one every morning, sometimes again at night. Yum!
almondpanda almondpanda 9 years
Wow, Fit, looks like you're falling short on protein!
Sarah10563 Sarah10563 9 years
I have been obsessed with Kashi Vive cereal and any fiberOne cereal, some people think they taste a little bland, but they have great crunch and over 50% of the fiber you need for one day in one serving! Also fiber one's new chewy bars in chocolate oatmeal are amazing, they are like delicious cookies, it's hard to believe they are packed with fiber and only 140 calories.
juju4 juju4 9 years
I was reading an article once that said if you eat to get all of your daily fiber, protein, and vitamin/minerals through FOOD (rather than supplements) you are naturally going to be eating a low-fat, low-calorie diet but will never go hungry. It's like Fit said---you've go to eat lots of whole grains, fruits, and veggies. It makes a lot of sense to me!
sugar_me_sweet sugar_me_sweet 9 years
i need more fiber in my diet too...i should give benefiber a try.
GlamHo GlamHo 9 years
It's about 1400 calories...not enough i would think.
moonischasingme1 moonischasingme1 9 years
I must just eat a lot of fiber naturally because one always calculate my daily intake and it is always over 30 easily...sometimes 40's
emalove emalove 9 years
I've been eating a good amount of green veggies and fiber-rich cereals lately to get more fiber into my diet...I think I already had a decent amount, but I always read how important it is. I also take daily vitamins to further help with this.
ElectroPopTart ElectroPopTart 9 years
Saturn9 Yah, I many calories is that??
Linda-McP Linda-McP 9 years
I've added both Benefiber and Fiber One brand cereals to my diet.
ksw4543 ksw4543 9 years
The FiberOne brand has been so helpful in getting me to meet my fiber intake. I wonder if that's a healthy thing to continue eating?
marygrace marygrace 9 years
from what i've heard/read, fiber supplements aren't as beneficial as getting fiber from food. i was brushing up on my vegan nutrition last night, and in the book i was looking through it said that the average vegan gets 40-50 grams of fiber per day, while the average omnivore gets only 10-20 grams. further, it said that a lot of the health benefits that come with a vegan diet owe a lot to the huge amounts of fiber consumed. being vegan, i never really think about fiber, because i know i'm getting tons of it with everything i eat.
Hootie Hootie 9 years
Benefiber! It's bookmarked on my page!
fleur85 fleur85 9 years
Is there a fiber suppliment that you guys can recommend? I have a lot of food allergies and am worried that I don't get enough fiber in my diet, but I'm unsure what to take. Thanks!
fiddlefaddle fiddlefaddle 9 years
Oof. I think I'll stick to fiber supplements as well. It's hard enough making sure I eat enough food in general much less fiber! You're food diary is really impressive though. Diverse, healthy, and still really satisfying. Nice!
kiwitwist kiwitwist 9 years
wow, very cool.
Saturn9 Saturn9 9 years
Just out of curiousity, about how many calories is that for the day?
aimeeb aimeeb 9 years
I take a fiber supplement everyday :)
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