Eat 25 Grams of Fiber a Day! How?

  • Fiber is essential for digestive health, weight management, and reducing the risk of chronic diseases.
  • MedChefs recommends a minimum daily intake of fiber at least 25 grams for adults.
  • Whole grains, legumes, fruits, and vegetables are excellent sources of dietary fiber.

Fiber, often overlooked in our daily diets, plays a crucial role in maintaining overall health and well-being. This indigestible plant material acts as nature’s broom, sweeping through our digestive system and providing numerous benefits along the way. From promoting regular bowel movements, to helping control blood sugar levels, and creating a healthy microbiome, fiber is an unsung hero in the world of nutrition.

At MedChefs, a minimum of 25 grams of fiber a day is key to achieving your extra bonus points.  Members often ask, “How do I know how much I’m getting?”  If you’re following the meal plan and checking your NutriTracker™ you will always know you’re getting enough. If you’re customizing your meal plan, all of our recipes list the amount of fiber per serving. In the supermarket, you can also start by reading nutrition labels and becoming familiar with the foods that contain high fiber.  

The key is consciously adding high fiber ingredients to meals and snacks throughout the day. Start your day with a high-fiber breakfast like oatmeal topped with berries or a smoothie packed with greens and chia seeds. For a snack, try popcorn, sunflower seeds, and fresh fruits to boost your intake. Add a yam and an artichoke to dinner, and you’re there!

To help learn the amounts of fiber in typical serving sizes in common ingredients, please click or tap on this link to view and download a chart for your reference.

Increasing fiber can feel uncomfortable at first. Gradually increase your consumption of fiber-rich foods, and remember to drink plenty of water to help fiber do its job effectively. Aim to include a variety of fiber sources in each meal, such as adding berries to your morning oatmeal or including a side of lentils with your dinner. 

By making conscious choices to include a variety of grains, legumes, fruits, and vegetables in your meals, you’ll not only meet your daily fiber requirements but also enjoy a diverse and nutritious diet. Remember, small changes in your eating habits can lead to significant improvements in your overall health and well-being.

Learn more about the health benefits of fiber here.