35 Grams Fiber Daily

Most people have difficulty understanding how 25 to 35 grams of fiber intake daily is achieved. The "Day of Fiber" exceeds what most people require; for example, a 125 pound woman does fine on 25 to 30 grams daily while her 200 pound husband needs 35 grams.

Also recognize that this guide allows for many substitutions. For instance, beans and rice are an excellent protein entrée that also provides fiber. That combination could easily substitute for a luncheon sandwich.

You cannot get too much dietary fiber. In the past thirty years, I've never observed a study in which people have gotten too much dietary fiber, and that includes those in which the volunteers ingested as much as 90 grams daily.

Food Item	Soluble	Insoluble	Total	Calories
Breakfast Bran flakes (with 1/2 cup skim milk)	1.0	4.0	5.0	121 93
1/2 grapefruit	0.6	1.1	1.7	39
Snack Banana	0.6	1.4	2.0	105
Lunch 2 slices wheat bread	0.6	2.2	2.8	122
Corn (1/2 cup)	1.7	2.2	3.9	89
Broccoli	1.6	2.3	3.9	23
Peach (dessert)	0.6	1.0	1.6	37
Snack Apple	0.8	2.0	2.8	81
Dinner Brussels sprouts	1.6	2.3	3.9	30
Small salad	1.6	2.2	3.8	50
Potato	0.7	1.0	1.7	200
Melon (dessert)	0.4	0.6	1.0	130
Snack Pear (Crispy)	0.5	2.0	2.5	98
Total	12.3	24.3	35.6	1218

Other foods eaten during the day	Calories
Yogurt, low-fat	228
Fish	150
Turkey slices	100
Spreads and condiments	100
Total Calories	578
Total Daily Calories	1796

* This day is designed to provide enough fiber with flexibility. There’s room to have other desserts or accompaniments, such as wine, up to 1,800 calories for women and 2.200 calories for men.