Fruit, vegetables and fiber: how much a day?

Fruits and vegetables

The Office on Women's Health (US) says everyone needs fruits and vegetables every day. It also says most women do not get enough of them. As a simple guide, it suggests filling about half of your plate with fruits or vegetables at meals. [1]

WHO (international) gives a number in grams. It advises that everyone older than 10 years aim for at least 400 grams of fruits and vegetables a day. WHO also says the carbohydrates you eat should come mainly from whole grains, vegetables, fruits and pulses. Pulses are dried beans, peas and lentils. [2]

How much fiber

The CDC (US) says you find fiber mostly in fruits, vegetables, whole grains, and legumes. Legumes are beans, peas and lentils. The Office on Women's Health (US) gives amounts for women by age. Women aged 19 to 30 need 28 grams of fiber every day. For ages 31 to 50 the figure is 25 grams. Women aged 51 or older need 22 grams. [1] [3]

The CDC (US) says the Dietary Guidelines for Americans recommend that adults eat 22 to 34 grams of fiber a day. It also says most US adults get only about half the fiber they need each day. [3]

WHO (international) advises at least 25 grams of naturally occurring dietary fiber a day for people older than 10. Naturally occurring means fiber that comes from food. [2]

Adding fiber the easy way

The CDC (US) advises going slowly if you want more fiber in your meals. A sudden increase can cause bloating, gas, constipation, diarrhea, or cramps. It also advises drinking plenty of water, which helps food move through your system. [3]

The CDC (US) lists soluble fiber, one type of fiber, in foods such as apples, bananas, oats, peas, and avocados. Black beans, lima beans and Brussels sprouts are also on its list. [3]