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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