Cannellini bean and vegetable salad. Quick bean and tuna salad. High-fiber recipes. If the goal is to add more fiber to your diet, there are lots of great options. Fruits, vegetables, grains, beans, peas and lentils all help you reach that daily fiber goal. The suggested amount of daily fiber depends on your age and how many calories you take in each day. Current dietary guidelines for Americans suggests that people age 2 and older get 14 grams of fiber for every 1, calories in the daily diet.
For children ages 12 months through 23 months, the guidelines suggest getting 19 grams of fiber a day. All the foods listed are good options to boost your daily fiber amount. And some options can be combined, too. For example, 1 cup of raspberries added to 1 cup of cooked oatmeal with half a serving of almonds could provide about A bean and vegetable salad may provide about 11 grams of additional fiber.
Together those two meal ideas supply most of the daily fiber goal for people who consume 2, calories a day. Combined or alone, these nutritious choices are some of the many options for boosting your fiber intake.
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