Setting your location helps us to show you nearby providers and locations based on your healthcare needs.
Your Location is set to Change My Location
Cone Health wants to help you get well and stay well. This section provides tools and information to achieve good health and maintain your well-being.
Learn what community resources are available to help you get well and stay well.
View health and wellness news you can use from Cone Health providers on
View Advanced Search OptionsView All Doctors
View All Locations
Home > Patient & Family Resources > Health Library > Getting Enough Fiber
NOTICE: For the safety of our patients and employees, masks are still required at all Cone Health facilities.COVID-19 Info: Vaccine Scheduling | Visitor Guidelines | COVID-19 Testing | More
Eating a high-fiber diet is thought to help prevent constipation and its related problems. It may lower blood pressure, improve cholesterol levels, and help control blood sugar levels. And it may help with reaching and staying at a healthy weight.
The daily adequate intake amount for fiber has been calculated by the U.S. Institute of Medicine. Men ages 19 and older should strive for 38 grams a day and women ages 19 and older should aim for 25 grams a day.
Fiber is in many foods, including beans, peas, other vegetables, fruits, and whole grain products. You can figure out how much fiber is in a food by looking at the nutrition facts label. If a food has fiber, it will be listed under the total carbohydrate on the label. The food label assumes the daily value (DV) of fiber is 25 grams a day (g/day) for a 2,000 calorie diet.
Dietary fiber (grams)
Beans (navy, pinto, black, kidney, lima, white, great northern), cooked
100% bran cereal
Split peas, lentils, chickpeas, or cowpeas, cooked
Berries (blueberries, blackberries, raspberries)
Apple with skin
Whole wheat spaghetti, cooked
Brown rice, cooked
Be sure to increase the amount of fiber in your diet slowly so that your stomach can adjust to the change. Adding too much fiber too quickly may cause stomach upset and gas.
Some doctors recommend adding bran to your diet to help boost the fiber content. If you do this, start slowly with 1 teaspoon a day. Gradually increase the amount to several teaspoons a day.
If your diet is high enough in fiber, your stools should become softer, larger, and easier to pass.
Drink enough fluids every day to help keep your stool soft. High-fiber diets need enough fluid in the body to work properly.
U.S. Department of Agriculture, Agricultural Research Service (2012). Nutrient data laboratory. USDA National Nutrient Database for Standard Reference, Release 25. Available online: http://ndb.nal.usda.gov.
Other Works Consulted
American Dietetic Association (ADA) (2008). Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association, 108(10): 1716–1731. Available online: http://www.eatright.org/About/Content.aspx?id=8355.
Food and Nutrition Board, Institute of Medicine (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press. Also available online: http://www.iom.edu/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx.
Current as of: December 17, 2020
Author: Healthwise StaffMedical Review: Kathleen Romito MD - Family MedicineRhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
Current as of: December 17, 2020
Author: Healthwise Staff
Medical Review:Kathleen Romito MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
To learn more about Healthwise, visit Healthwise.org.
© 1995-2021 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Subscribe to our Wellness Matters e-newsletter, a monthly snapshot of the some of great wellness content from Cone Health providers.