How much fiber is normal (good) in a day?

Does anyone know how much fiber is suggested for each day? Sorry if this is covered somewhere and I have overlooked it.

 

Thanks for the help

 

Kiwiviv 

If I remember right, it's about 30-35 mg per day.

Pre-menopausal women should eat a minimum of 25g of fiber per day, post menopausal 30g per day.

More than that will not hurt you unless it is a very high number.  Any time you increase your fiber, you must increase your liquid intake -- otherwise you may "stop" up. 

Wow - thank you udokier and coach_k

 

I thought this would be too boring of a topic for anyone to respond to...

 

Believe me...I am POST-Menopause!! 

Too much (50g+) can stop you absorbing certain minerals etc. I get 42g and have to lower this because of IBS. Also having too much can stuff up your ... toileting. So if you increase, do it slowly and drink lots of water

too much depends on the person -- I average 55g or more -- I am having no nutrient absorption problems whatsoever.  I drink lots of water (and always have) and have no problems with stoppage.  I do understand that amounts larger than 35-50g could exacerbate a problem such as IBS

The Chinese regularly eat 70+grams per day.

However -- the recommended minimums are as I posted them. 

What if you are only at 10-15? What should I do?

gradually add in about 2-4 per day.  It is best if you get your fiber through natural sources, however supplements are a viable alternative.

I eat a high protein, high fiber cereal to which I add raspberries (great source of fiber), ground flax seed (fiber and Omega-3 fats), and skim milk.  I also eat high-protein, high-fiber wraps -- usually wrapped around something like refried beans.

fiber 1 bars have 9 g of fiber each -- for 140 cal.  Fiber 1 cereal is supposed to be a good cereal, I cannot vouch for it -- I eat kashi go lean and/or uncle sam (or oatmeal)

Veggies are great sources of fiber as are many fruits -- leave the skins on apples.

Increase your water by about 6oz for every extra 2g of fiber you eat.  And the possibility of stoppage is also affected by the type of fiber you eat -- fiber from the cereal and other whole grains tends to move directly to the gut and bulk stools -- really need water here. Fiber from fruits and veggies turns into a sort of gel in the stomach (helps you fill full), but also absorbs more liquids.

Thanks coach_k - I will cut and paste this into my diet papers. I love raspberries and have been using them lately - also I love many of the foods you have suggested. 

  

a good rule of thumb is to include produce at every meal/snack. its really easy once you ease yourself into it..

Original Post by coach_k:

gradually add in about 2-4 per day. It is best if you get your fiber through natural sources, however supplements are a viable alternative.

 One of my mainstays now is 1/2 cup all-bran and 1/2 cup raisin bran for breakfast.  When I first started on it, I had a serious gas problem for like a week!  That may be another food reason for easing into it! LOL.

undokier - I certainly want to stay away from the problems you describe!!! This will not do! 

Everyone has given such great feedback on fiber. I would like to add a couple of comments though if you are looking for a good fiber supplement: Psyllium husk is used frequently in over the counter fiber products and is a GREAT fiber, however, leaves people feeling bloated and gassy..YUCK. Choose one that is psyllium free to avoid this problem. Physician's Choice (www.myphysicianschoice.com) has a great one that has 10gm soluble (good for cholesterol and regulating blood sugars) and insoluble (good for moving bowels and helping with constipation etc) fiber and is psyllium free. It is a powder and the dose in one scoop per day. Other fibers sold in stores deliver only about 3gm fiber per serving. If you are getting fiber in your diet naturally (fruits, vegetables, whole grains, oatmeal, lentils, etc) then this may be a better option.

Also, these are delicious -- especially the oatmeal raisin:

www.gnufoods.com