How much fiber should one eat daily?

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



Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India.
Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.

She is also a consultant for corporate’s like Infosys and others, conducting talks and presentations for various associations and local television shows.

She consults at her Diet and Nutrition clinic “Nutrihealth” in Mangalore.

Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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