How much fiber should one eat daily?

Healthy adults should consume between 20-30 grams of dietary fiber per day. If you were to eat

2-3 slices of whole-wheat toast
+ 1/2 cup of carrots
+ 1 cup of beans
+ a medium-sized apple

you would get about 30 grams of fiber.

As a general rule, to get adequate fiber in your diet,

  • Include three or more servings of various vegetables every day
  • Eat dry beans and peas often
  • Have two or more servings of various fruits every day
  • Include several servings of cereals – atta, jowar, bajra, ragi and brown rice
  • Eat products made from a variety of grains



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Sanjana Shenoy

About Sanjana Shenoy

A dietitian from Mangalore, India. A post graduate diploma holder in “Dietetics” and a university topper from Welcomgroup School of Hotel Administration from the prestigious Manipal University. At present working as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. Consultant for corporates like Infosys and others, conducting talks and presentations for various associations and local television shows.

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