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According to the American Heart Association, the daily value for fiber is 25 grams per day on a 2,000-calorie diet for adults. This number may also depend on age or s*x:
women under 50: 21 to 25 grams per daymen under 50: 30 to 38 grams per dayChildren between ages 1 and 18 should eat 14 to 31 grams of fiber per day, depending on their age and s*x. Even higher fiber intakes, seen in countries around the world, may significantly reduce chronic disease risk.
Fiber does digestive grunt work but doesn’t get the same glamour as vitamin D, calcium, and other nutrients. It’s important to get the right amount fiber to keep your digestive system running smoothly. It also provides a lot of health benefits beyond digestion, such as help with weight loss and balancing gut bacteria.
The average American eats only about 16 grams of fiber per day. That’s quite a bit less than the daily recommended intake for a lot of people. Read on to learn more about the benefits of fiber, where to get fiber, symptoms of too much fiber, and more.
BENEFITS OF FIBER
Why is fiber essential for your health?As a whole, fiber delivers a lot of health benefits:
supports weight lossreduces cholesterol and blood sugar levelslowers risk of cardiovascular diseases such as stroke, heart disease, and moreprevents diabetesincreases digestive and bowel healthfuels healthy gut bacteriaIn general, dietary fiber is an umbrella term for the parts of plants and other foods that the body can’t digest. Instead of breaking fiber down, fiber passes through your system and eases symptoms such as constipation. It’s important to eat a wide variety of foods instead of relying on one source for fiber intake.
Why is fiber essential for your health?As a whole, fiber delivers a lot of health benefits:
supports weight lossreduces cholesterol and blood sugar levelslowers risk of cardiovascular diseases such as stroke, heart disease, and moreprevents diabetesincreases digestive and bowel healthfuels healthy gut bacteriaIn general, dietary fiber is an umbrella term for the parts of plants and other foods that the body can’t digest. Instead of breaking fiber down, fiber passes through your system and eases symptoms such as constipation. It’s important to eat a wide variety of foods instead of relying on one source for fiber intake.
INCREASING FIBER
How to increase your fiber intakeThe best way to get fiber — while not consuming too many calories — is to eat high-fiber foods. Most vegetables, fruits, and plant-based foods have fiber. If your body is slowly adjusting to more fiber, spread out your portions between meals instead of eating a lot in a single serving.
How to increase your fiber intakeThe best way to get fiber — while not consuming too many calories — is to eat high-fiber foods. Most vegetables, fruits, and plant-based foods have fiber. If your body is slowly adjusting to more fiber, spread out your portions between meals instead of eating a lot in a single serving.
Here are more high-fiber foods to try:
Fiber-rich foods Grams per serving sizeboiled split peas and lentils; black, lima, and baked beans 10-15 g per cupgreen peas, boiled 8.8 g per cupraspberries 8 g per cupcooked whole wheat spaghetti 6.3 g per cupcooked barley 6 g per cupmedium pear with skin 5.5 g per pearmedium oat bran muffin 5.2 g per muffinmedium apple with skin 4.4 g per applebran flakes 5.5 g per 3/4 cupcooked instant oatmeal 4 g per cupbrown rice 3.5 g per cupboiled Brussel sprouts 4.1 g per cupalmonds 3 g per 1 oz. (23 almondschia seeds 10.6 g per 1 oz. (2 tbsp.)Looking for how to get your kids to eat more fiber? Check out these 10 high-fiber foods your kids will actually eat.
Fiber-rich foods Grams per serving sizeboiled split peas and lentils; black, lima, and baked beans 10-15 g per cupgreen peas, boiled 8.8 g per cupraspberries 8 g per cupcooked whole wheat spaghetti 6.3 g per cupcooked barley 6 g per cupmedium pear with skin 5.5 g per pearmedium oat bran muffin 5.2 g per muffinmedium apple with skin 4.4 g per applebran flakes 5.5 g per 3/4 cupcooked instant oatmeal 4 g per cupbrown rice 3.5 g per cupboiled Brussel sprouts 4.1 g per cupalmonds 3 g per 1 oz. (23 almondschia seeds 10.6 g per 1 oz. (2 tbsp.)Looking for how to get your kids to eat more fiber? Check out these 10 high-fiber foods your kids will actually eat.
TYPES OF FIBER
Sources of fiber by typeFiber is a type of carbohydrate that comes in three main forms: soluble, insoluble, and fermented fiber.
Sources of fiber by typeFiber is a type of carbohydrate that comes in three main forms: soluble, insoluble, and fermented fiber.
Soluble fiber dissolves in water and slows down digestion. It can help lower the body’s cholesterol and blood sugar levels.
Insoluble fiber doesn’t dissolve in water and plays a different role in digestion. It adds bulk to our stool and passes through the system more quickly. Basically, it helps keep the pipes working regularly and prevents constipation.
Fermentable fiber can come from both categories, though they’re more often soluble fibers. Fermented fibers help increase the healthy bacteria in the colon.
EXTRA TIPS
Other tips on increasing your fiber intakeIt’s best to gradually add fiber to the diet. You don’t want to shock your system with too much bulk. “Start low, go slow,” as the International Foundation for Functional Gastrointestinal Disorders puts it.
Other tips on increasing your fiber intakeIt’s best to gradually add fiber to the diet. You don’t want to shock your system with too much bulk. “Start low, go slow,” as the International Foundation for Functional Gastrointestinal Disorders puts it.
Some tips for adding in fiber, but not too much, are:
Eat whole fruits like pears and apples instead of drinking fruit juices.Swap in whole grain varieties instead of white rice, bread, and regular pasta.Snack on vegetables instead of pretzels and chips.Eat beans and lentils daily.
Eat whole fruits like pears and apples instead of drinking fruit juices.Swap in whole grain varieties instead of white rice, bread, and regular pasta.Snack on vegetables instead of pretzels and chips.Eat beans and lentils daily.
Sprinkle chia seeds on cereal, smoothies, or salads.Make sure you’re drinking plenty of water when you eat fibrous food.
You may also find it helpful to track the foods you eat and note the fiber content to better understand how much you’re actually eating. Some people struggling to eat enough fiber may want to consider taking a fiber supplement.
That said, too much fiber can also be a bad thing. And your body will speak up (literally and figuratively) with a variety of symptoms if you’re eating too much of it. Fiber supplements have also not shown to be near as beneficial as eating high-fiber foods.
Keep in mind that everyone’s body reacts to fiber a bit differently. Some people with a condition known as irritable bowel syndrome (IBS) don’t tolerate fiber well.
TOO MUCH FIBER
Symptoms of too much fiberFiber is also known as “bulk” or “roughage,” and it can make some noise as it passes through the stomach and intestines. If you eat more than 70 grams a day, your body will begin to tell you to back off.
Symptoms of too much fiberFiber is also known as “bulk” or “roughage,” and it can make some noise as it passes through the stomach and intestines. If you eat more than 70 grams a day, your body will begin to tell you to back off.
Here are some signs and symptoms:
gas
gas
bloating
constipation
diarrhea
abdominal
cramping
There’s one other problem with fiber overload. Fiber can bind to important minerals such as calcium, iron, and zinc and prevent your system from absorbing these nutrients.
Cut back on your fiber intake if you experience these symptoms and feel it’s due to your diet, not another condition like the stomach flu that has similar symptoms.
If you experience severe symptoms, talk to your doctor or visit an urgent care center or the hospital. In rare but serious cases, too much fiber can cause an intestinal (bowel) obstruction, which is a blockage that prevents contents from moving through.
source: Healthline
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