The more “civilized” a culture is the less fiber is consumed.  In fact, the average American only eats 14-15 grams of fiber per day.

The latest recommendations are that adults consume 20-35 grams of dietary fiber per day. Children do not need quite as much fiber.  Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day.  For example, a ten year old child should consume at least 15 grams of fiber per day.  However, many nutritionally oriented health practitioners recommend between 30 and 50 grams of soluble and insoluble fiber per day. 

Tips for Increasing Your Fiber Intake:

• Eat whole-grain cereals in the morning – this is one of the easiest ways to get fiber. 
• Eat fresh fruits (including the skin and pulp) instead of drinking fruit juices.
• Try dried or stewed fruits (such as prunes, raisins, or apricots).
• Exchange your white rice and pasta for brown rice and whole wheat pasta.
• Snack in raw vegetables rather than packaged foods such as crackers, chips, or cookies.
• Substitute legumes for meat in chili and soups 2-3 times per week.
• Go international by trying dishes using whole grains and legumes as part of the main meal (e.g. Indian or Middle Eastern).

It is important to remember that eating more fiber requires you to drink more water, as fiber acts like a sponge.

Sources: Harvard School of Public Health; Jackson Gastroenterology; 10 Weeks to Wellness™, Paul Ratte, ND