How do I know if I’m eating enough fiber foods?

There are 3 ways to measure Full Plate Diet progress.

  • Pie Plate Charting - Look at your plate and estimate what percentage of the plate is filled with Full Plate High Fiber Foods. This method is easy to do, works well enough, but it’s not very precise.
  • Serving Size Counting - Use the serving size definitions below to make sure you’re getting enough servings of High Fiber Foods. Once you’ve learned the serving sizes, keeping track this way is straightforward.
  • Fiber Gram Counting - Look up the grams of fiber for each serving of a High Fiber Foods you eat. This method awakens your inner engineer. It’s precise.

The bottom line is find a method that works for you and gradually increase the High Fiber Foods that you eat.

How much should I be eating?

  Stage 1 Stage 2 Stage 3
Pie Plate Charting In stage 1 of the Full Plate Diet fill your plate with 25% High Fiber Foods

High Fiber Foods on 25% of your plate

In stage 2 of the Full Plate Diet fill your plate with 50% High Fiber Foods

High Fiber Foods on 50% of your plate

In stage 3 of the Full Plate Diet fill your plate with 75% High Fiber Foods

High Fiber Foods on 75% of your plate

Serving Size Counting

2-3

servings of High Fiber Foods

5-7

servings of High Fiber Foods

11+

servings of High Fiber Foods

Fiber Gram Counting

10+

grams of fiber

25+

grams of fiber

40+

grams of fiber

High Fiber Foods Serving Sizes

Whole Grains

cupcake wrapper, fist, bread, half muffin

A serving of whole grains is 1/2 cup for cooked grains, or a full cupcake wrapper; 1 cup cold cereal, or the size of a fist; 1 slice of bread; or 1/2 a muffin.

Beans

computer mouse

A serving of beans is 1/2 cup cooked, or the size of a computer mouse.

Fruit

Light Bulb or Tennis Ball

A serving of fruit is 1/2 cup, which is the size of one lightbulb, or one medium piece of fruit, the size of a tennis ball.

Vegetables

A serving of vegetables is 1/2 cup, or the size of a lightbulb.

How to look up fiber grams

There are a lot of tools for looking up fiber information. We’re partial to our Full Plate High Fiber Foods List. Asking Google “How much fiber is in _________” is also a great tool especially if you’re using a mobile device. Read our Google Nutrition Search blog post to learn how to use it.

By

Paul Martin

Posted

December 13, 2013 - 10:46am

Paul Martin helps with websites for Full Plate Living. He writes from Orlando, Florida, where you can find him spending weekends pedaling with his whole family on their tandem bicycle and trailer.