Question:
Hello, my name is Elizabeth. I exercise at least three times a week, but I am more concerned about my nutrition because I know it comes first. I would like to know what the best fiber diet is, or the most important food to eat to get plenty of fiber. I do not eat red meat or pork, only seafood, chicken, and turkey.
Thank you 🙂
– Elizabeth Z.
Answer:
Good news! Your animal protein preferences won’t impact reaching the recommended intake of fiber, since it is only from plant foods. Beans, legumes, whole grains, nuts & sees, and raw fruits and vegetables have the most fiber. Did you know popcorn is naturally a whole grain snack?
The 2015 U.S. Dietary Guidelines suggests 14 grams of fiber per 1000 calories consumed as an adequate daily intake. For most people that translates to 25-30 grams of dietary fiber per day. The Dietary Guidelines offers a table to see how several foods compare.
Adding fiber to your diet may be as easy as replacing juices or canned fruits and vegetables with wholesome produce or switching from white flour products to more whole grain ones. Of course, increasing intake through larger portions or adding food is an option if your energy needs allow. On the flip side, if you’re looking to lose weight, check out our recommendations for a low-calorie high fiber diet.
My favorite way to get 15 grams of fiber in one sitting is to have a grain bowl with kale, avocado, chick peas and grated carrot, similar to this recipe from Cooking Light. For breakfast, I’ll opt for rough cut oats, topped with pecans, dried cranberries, chia seed, buckwheat groats and hemp seed to get 12 grams of fiber.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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