Fiber 4-1-1: How to Add More to Your Diet | VitaMedica

The Fiber 4-1-1: What It Does, Why You Should Eat It & How to Get More in Your Diet

A good diet starts with including foods that are rich in nutrients, vitamins and fiber.  Women should be consuming about 25 grams of fiber per day and men should be consuming 38 grams.


Wait, but what is fiber? How do I get fiber into my diet? What does fiber do for you?


Fiber is the indigestible part of your food that passes through the stomach, small intestine and colon and then out of your body.  Fiber is essential to helping normalize bowel movements, maintaining a healthy weight and lowering risk of diabetes and heart disease. 


Optimize your fiber intake by combining your favorite high fiber foods. 


Make a delicious warm cup of oatmeal with a cup of raspberries and you’re off to a good start with 12 grams of fiber.  Add a scoop of peanut butter (1.6g fiber) for ‘peanut butter and jelly’ oatmeal. 


Meal prep for the week and have your lunch be a couple cups of avocado, lentil and black bean salad for 30 grams of fiber.


OR shake up our LeanMeal RS formulated with 8 grams of prebiotic fiber, 24 vitamins and minerals and 18 grams of whey protein to keep you full while helping your body build lean muscle!


Where do your favorite foods stand in terms of fiber content? How a few supermarket staples stack up: 




David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica. Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science. Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.