How to increase Fiber intake
Its is often stated that we consume to little fiber and that increasing our fiber intake has several benefits, ranging from better digestion to a lower risk of diabetes and cardiovascular diseases.
The recommended guide lines differ depending on sex and age. Men should generally consume more fiber, and the recommended intake decreases slightly as you age.
To calculate your exact fiber intake, you can use one of the many fiber calculators available online. I have listed one in the sources below. My recommend intake, for example, is 33g of fiber per day.
So, how can you increase your fiber intake? This is a small list of fiber rich foods you can add or include in your meals.
| Food | Fiber per 100 g |
|---|---|
| Oats | 10.1 g |
| Blueberries | 2.4 g |
| Apple | 2.4 g |
| Lentils (cooked) | 7.9 g |
| Avocado | 6.7 g |
| Almonds | 12.5 g |
| Banana | 2.6 g |
| Chia seeds | 34.4 g |
| Whole-grain bread | 6–8 g |
| Broccoli | 2.6 g |
