The Food Nutrition Board recommends that many Americans consume 38 grams of dietary fiber per day for men and 25 grams per day for women.
Fiber comes from plant sources and is an important part of a healthy diet. It helps maintain normal bowel function.**
Types Of Fiber
There are two types of fiber, soluble and insoluble. Soluble fiber is acted upon by the normal bacteria in your intestines. Good sources of soluble fiber include oats, beans, dried peas, fruits, vegetables and legumes. Insoluble fiber is not digested by the body and increases intestinal transit. It also promotes regularity and softens stools. Wheat bran, whole grain products and vegetables are good sources of insoluble fiber.
How Much Fiber Do I Need?
The American Dietetic Association recommends a healthy diet include 25 - 35 grams of fiber a day, including both soluble and insoluble fiber. However, Americans only consume about half that amount. You should do your best to get a healthy amount of fiber from the foods you eat each day. Some foods do have more fiber than others:
- beans, such as kidney, navy and pinto, have 4 - 8 grams in 1/2 cup
- brown rice — 3 grams in 1 cup
- fruits with skin, such as apples and pears, have 4 grams
- wheat bran cereals can have as much as 10 grams of fiber — check the label
- green peas have 4 grams in 1/2 cup
- 1 serving of Benfiber equals 3 grams of dietary fiber
To see an example of how to incorporate fiber into your meals, view our High Fiber Diet.
Each serving of Benefiber provides 3 grams of fiber and is easily mixed into beverages or soft foods. For example, try mixing Benefiber Powder into any of the following:
- Water
- Pudding
- Milk
- Cereal
- Coffee
- Yogurt
- Pasta Sauce
- Gelatin
**These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, cure, prevent or treat any disease.
*Not recommended for carbonated beverages.
