Fiber is a naturally-occurring type of carbohydrate found in plants foods that has many benefits, including:
- Supporting digestion
- Helping to keep us “regular”
- Keeping us full until the next meal or snack
- Helping to maintain healthy blood sugar and cholesterol levels
To boast these benefits, it’s recommended to consume a diet containing 25 grams of natural fiber. What are natural sources of fiber? Natural fiber is fiber that is naturally found in food. In other words, it is not added to a product. To help distinguish natural sources of fiber from added fiber in a product, look at the ingredient list for fibers added to the product. A natural fiber won’t have fiber listed in the ingredient list since natural fiber is found in the food itself.
What does 25 grams of fiber from natural sources look like in a day?
Breakfast:
- ½ cup oatmeal (4 grams)
- 1 glass skim or 1% milk
- 1 hardboiled egg
Lunch:
- Turkey sandwich on whole wheat bread (6 grams)
- ½ cup carrots (1 gram)
- 2 Tablespoons hummus (1 gram)
Snack:
- 1 apple (2 grams)
- 2 Tablespoons peanut butter (2 grams)
Dinner:
- Swiss chard and white bean soup with a whole grain baguette (10 grams)
Total: 26 grams of natural fiber
It’s easier than you might think to rack up at least 25 grams of fiber in a day. For a quick breakfast or snack on-the-go, Fiber d’Lish bars are the best choice in packaged fiber bars with 12g natural fiber. They use seeds, whole grains, and natural fruit juices unlike other fiber bars that are formulated with processed fiber that is stripped of its most beneficial qualities and loaded with added sugar and artificial sweeteners. With thoughtful planning and smart choices, you can easily reach your fiber goals and reap the benefits too.
About the Author:
Madeline Hric is a graduate dietetic student and intern at the University of Pittsburgh working to become a registered dietitian. Her passion for Olympic weightlifting and nutrition inspired her to pursue a career in sports dietetics. She has an undergraduate degree in exercise science and hopes to combine her degrees to educate athletes on the importance of exercise, and how different types of exercise impacts individual nutrition needs.