How much fiber should you consume daily. What are the health benefits of a high-fiber diet. Which foods are rich in dietary fiber. How can you increase your fiber intake gradually. What are the potential side effects of excessive fiber consumption.

Understanding the Importance of Dietary Fiber

Dietary fiber plays a crucial role in maintaining overall health and well-being. Despite its significance, many Americans struggle to meet the recommended daily intake. The current guidelines suggest that women should aim for approximately 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories consumed.

The benefits of adequate fiber intake are numerous and far-reaching:

• Promotes feelings of fullness, aiding in weight management
• Helps lower cholesterol levels
• Prevents constipation and diverticulosis
• Assists in maintaining healthy blood sugar levels

Natural Sources of Fiber: Unveiling the Fiber-Rich Foods

Fiber is exclusively found in plant-based foods. Consuming fruits and vegetables with their skins or peels intact provides a higher fiber content. Other excellent sources of fiber include:

• Beans and lentils
• Whole grains
• Nuts and seeds

It’s worth noting that the more refined or processed a food is, the lower its fiber content tends to be. For instance, a medium apple with the peel contains 4.4 grams of fiber, while half a cup of applesauce contains only 1.4 grams, and 4 ounces of apple juice contains no fiber at all.

High-Fiber Food Options

Here are some foods that are naturally high in fiber:

• 1 large pear with skin (7 grams)
• 1 cup fresh raspberries (8 grams)
• ½ medium avocado (5 grams)
• 1 ounce almonds (3.5 grams)
• ½ cup cooked black beans (7.5 grams)
• 3 cups air-popped popcorn (3.6 grams)
• 1 cup cooked pearled barley (6 grams)

Strategies for Increasing Your Daily Fiber Intake

Incorporating more fiber into your diet doesn’t have to be a daunting task. By making simple swaps and additions to your meals, you can significantly boost your fiber intake. Here are some practical suggestions:

Breakfast Boost

Opt for steel-cut oats topped with nuts and berries instead of low-fiber, refined cereals. This simple change can add several grams of fiber to your morning meal.

Lunch Upgrade

Choose whole-grain bread or tortillas for your sandwiches and wraps. Add plenty of vegetables like lettuce and tomato to increase the fiber content further. Alternatively, pair your lunch with a fiber-rich vegetable soup.

Snack Smart

Replace processed snacks with fresh vegetables or whole-grain crackers served with hummus. This not only increases your fiber intake but also provides additional nutrients.

Dinner Makeover

Substitute white rice or pasta made from refined flour with brown rice or whole-grain noodles. This simple swap can significantly boost your fiber intake at dinner time.

The Importance of Gradual Fiber Increase and Hydration

When increasing your fiber intake, it’s crucial to do so gradually and ensure adequate fluid intake. Dietary fiber absorbs water as it moves through the digestive tract, similar to a new sponge. Without sufficient hydration, consuming more fiber than usual may lead to discomfort, nausea, or constipation.

Why is a gradual increase important? A sudden surge in fiber intake can overwhelm your digestive system, leading to bloating, gas, and abdominal discomfort. By slowly increasing your fiber consumption over several weeks, you allow your body to adjust to the change, minimizing potential side effects.

Hydration Tips for a High-Fiber Diet

• Aim to drink at least 8 glasses of water per day
• Increase water intake as you increase fiber consumption
• Consider other hydrating beverages like herbal tea or infused water
• Monitor your urine color – pale yellow indicates good hydration

The Debate: Whole Foods vs. Fiber Supplements

While fiber supplements are readily available, it’s essential to consider the benefits of obtaining fiber from whole foods. Studies have shown that the same benefits, such as feelings of fullness, may not be achieved through fiber supplements or fiber-enriched foods alone.

Why should you prioritize whole foods over supplements? Whole foods provide a complete package of nutrients, including vitamins, minerals, and antioxidants, alongside fiber. This comprehensive nutritional profile offers benefits that extend beyond just meeting your daily fiber requirements.

Benefits of Whole Food Fiber Sources

• Provide a wider range of nutrients
• Offer natural compounds that may have additional health benefits
• Often more satisfying and filling than supplements
• Can improve overall diet quality

If you’re struggling to meet your daily fiber needs, it’s worth examining your overall diet quality. A low fiber intake often indicates a diet lacking in other essential nutrients as well. By focusing on incorporating more fiber-rich whole foods, you’re likely to improve your overall nutrient intake and diet quality.

Potential Risks of Excessive Fiber Intake

While the benefits of a high-fiber diet are well-documented, it’s possible to consume too much fiber or to increase intake too rapidly. Excessive fiber consumption can lead to several uncomfortable side effects and potential health issues.

Common Side Effects of Too Much Fiber

• Bloating and gas
• Abdominal cramps
• Constipation or diarrhea
• Reduced absorption of certain minerals and nutrients

Is it possible to consume too much fiber? While it’s rare for people in developed countries to exceed their fiber needs, some individuals following restrictive diets or those who rely heavily on fiber supplements may be at risk. The upper limit for fiber intake is not well-established, but consuming more than 70 grams per day may lead to adverse effects.

Fiber and Nutrient Absorption

High levels of fiber can interfere with the absorption of certain minerals and antioxidants. For example:

• Iron absorption may be reduced, potentially leading to iron deficiency in susceptible individuals
• Beta-carotene uptake can be hindered, affecting vitamin A status
• Calcium absorption may be impacted, though this effect is less clear and may depend on the type of fiber consumed

To mitigate these risks, it’s important to consume a balanced diet with a variety of nutrient-dense foods and to increase fiber intake gradually.

Tailoring Fiber Intake to Individual Needs

While general guidelines provide a good starting point, individual fiber needs can vary based on factors such as age, gender, overall health, and specific medical conditions. It’s important to consider these individual factors when determining the optimal fiber intake for your personal needs.

Factors Affecting Fiber Requirements

• Age: Older adults may require less fiber than younger individuals
• Gender: Men typically require more fiber than women due to higher calorie needs
• Health conditions: Certain digestive disorders may necessitate adjustments in fiber intake
• Activity level: More active individuals may benefit from higher fiber intake
• Pregnancy and lactation: These states may increase fiber needs

How can you determine your personal fiber needs? While the general recommendations provide a good baseline, consulting with a registered dietitian can help you develop a personalized plan that takes into account your individual circumstances and health goals.

Monitoring Your Fiber Intake

Keeping track of your fiber intake can be helpful, especially when you’re first trying to increase your consumption. Here are some strategies to monitor your fiber intake:

• Use a food diary or tracking app to log your meals and snacks
• Read nutrition labels to identify fiber content in packaged foods
• Learn the fiber content of common whole foods
• Pay attention to how your body responds to changes in fiber intake

Remember, the goal is to find a balance that provides the health benefits of fiber without causing discomfort or other adverse effects.

Fiber and Gut Health: The Microbiome Connection

The relationship between dietary fiber and gut health extends beyond its role in promoting regular bowel movements. Fiber plays a crucial role in supporting a healthy gut microbiome, the complex community of microorganisms living in our digestive tract.

Prebiotic Fiber and Gut Bacteria

Certain types of fiber, known as prebiotics, serve as food for beneficial gut bacteria. These bacteria ferment the fiber, producing short-chain fatty acids (SCFAs) that have numerous health benefits:

• Support the integrity of the gut lining
• Reduce inflammation in the gut and throughout the body
• May help regulate appetite and metabolism
• Support immune function

Which foods contain prebiotic fiber? Some excellent sources of prebiotic fiber include:

• Garlic, onions, and leeks
• Asparagus
• Bananas, especially when slightly underripe
• Oats
• Chicory root
• Jerusalem artichokes

By including a variety of these foods in your diet, you can support a diverse and healthy gut microbiome, which in turn may contribute to overall health and well-being.

Fiber and Digestive Health Conditions

Adequate fiber intake is associated with a reduced risk of several digestive health conditions:

• Diverticulosis: High-fiber diets may help prevent the formation of small pouches in the colon wall
• Hemorrhoids: Fiber can help soften stools and reduce straining during bowel movements
• Irritable Bowel Syndrome (IBS): Some types of fiber may help manage symptoms, though individual responses can vary
• Colorectal cancer: High-fiber diets are associated with a reduced risk of colorectal cancer

While fiber can be beneficial for many digestive conditions, it’s important to note that some individuals with specific gut disorders may need to modify their fiber intake. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have a diagnosed digestive condition.

Fiber and Weight Management: Beyond Calorie Counting

The role of fiber in weight management extends beyond its low calorie content. High-fiber foods can be powerful allies in maintaining a healthy weight or supporting weight loss efforts through several mechanisms.

Satiety and Appetite Regulation

Fiber-rich foods promote feelings of fullness and satiety, which can help control overall calorie intake. This effect is attributed to several factors:

• Fiber adds bulk to meals without adding calories
• High-fiber foods often require more chewing, slowing down eating
• Fiber delays gastric emptying, prolonging feelings of fullness
• Some types of fiber may influence hormones involved in appetite regulation

How can you leverage fiber for weight management? Include high-fiber foods at every meal and snack to promote satiety and reduce overall calorie intake naturally.

Blood Sugar Regulation

Fiber, particularly soluble fiber, can help regulate blood sugar levels by slowing the absorption of sugars from the digestive tract. This effect can be particularly beneficial for weight management, as it helps prevent rapid spikes and crashes in blood sugar that can lead to increased hunger and cravings.

Which foods provide soluble fiber? Good sources include:

• Oats and barley
• Legumes (beans, lentils, peas)
• Apples, pears, and citrus fruits
• Carrots
• Psyllium husk

The Thermic Effect of Fiber

While not as significant as protein, fiber does have a thermic effect, meaning that the body expends energy to digest and process it. This can contribute to a slightly increased calorie burn, which, over time, may support weight management efforts.

By focusing on increasing fiber intake as part of a balanced diet, individuals may find it easier to manage their weight without resorting to overly restrictive eating patterns. Remember, sustainable weight management is about creating healthy, long-term habits rather than short-term fixes.

Fiber and Cardiovascular Health: Protecting Your Heart

The benefits of a high-fiber diet extend beyond digestive health, playing a significant role in cardiovascular health. Regular consumption of dietary fiber has been associated with a reduced risk of heart disease, stroke, and other cardiovascular conditions.

Cholesterol-Lowering Effects

Certain types of fiber, particularly soluble fiber, can help lower cholesterol levels in the blood. This cholesterol-lowering effect occurs through several mechanisms:

• Binding to cholesterol in the digestive system, preventing its absorption
• Reducing the production of cholesterol in the liver
• Increasing the excretion of bile acids, which are made from cholesterol

Which types of fiber are most effective for lowering cholesterol? Soluble fibers found in foods like oats, barley, legumes, and psyllium husk have been shown to have the strongest cholesterol-lowering effects.

Blood Pressure Regulation

High-fiber diets have been associated with lower blood pressure levels. This effect may be due to several factors:

• Improved insulin sensitivity, which can help regulate blood pressure
• Reduction in inflammation throughout the body
• Potential impact on the production of compounds that regulate blood pressure

How much fiber is needed to see cardiovascular benefits? While individual needs may vary, studies suggest that consuming at least 25-30 grams of fiber per day from a variety of sources may provide significant cardiovascular benefits.

Fiber and Inflammation

Chronic inflammation is a key factor in the development of cardiovascular disease. High-fiber diets have been associated with lower levels of inflammatory markers in the blood. This anti-inflammatory effect may be due to several factors:

• Production of anti-inflammatory compounds by gut bacteria fermenting fiber
• Reduction in the absorption of pro-inflammatory compounds from the diet
• Improved gut barrier function, reducing the entry of inflammatory substances into the bloodstream

By incorporating a variety of fiber-rich foods into your diet, you can support heart health through multiple pathways. Remember, a heart-healthy diet is about more than just fiber – it should include a balance of nutrients from whole foods, with an emphasis on fruits, vegetables, whole grains, lean proteins, and healthy fats.

Easy Ways to Boost Fiber in Your Daily Diet

Fiber is an essential nutrient. However, many Americans fall short of the recommended daily amount in their diets. Women should aim for about 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories.

Dietary fiber contributes to health and wellness in a number of ways. First, it aids in providing fullness after meals, which helps promote a healthy weight. Second, adequate fiber intake can help to lower cholesterol. Third, it helps prevent constipation and diverticulosis. And fourth, adequate fiber from food helps keep blood sugar levels within a healthy range.

Natural Sources of Fiber

Fiber is found in plant foods. Eating the skin or peel of fruits and vegetables provides a greater dose of fiber, which is found naturally in these sources. Fiber also is found in beans and lentils, whole grains, nuts and seeds. Typically, the more refined or processed a food is, the lower its fiber content. For example, one medium apple with the peel contains 4.4 grams of fiber, while ½ cup of applesauce contains 1.4 grams, and 4 ounces of apple juice contains no fiber.

By including certain foods, you can increase your fiber intake in no time. For breakfast, choose steel cut oats with nuts and berries instead of a low-fiber, refined cereal. At lunch, have a sandwich or wrap on a whole-grain tortilla or whole-grain bread and add veggies, such as lettuce and tomato, or serve with veggie soup. For a snack, have fresh veggies or whole-grain crackers with hummus. With dinner, try brown rice or whole-grain noodles instead of white rice or pasta made with white flour.

Here are a few foods that are naturally high in fiber:

• 1 large pear with skin (7 grams)
• 1 cup fresh raspberries (8 grams)
• ½ medium avocado (5 grams)
• 1 ounce almonds (3.5 grams)
• ½ cup cooked black beans (7.5 grams)
• 3 cups air-popped popcorn (3. 6 grams)
• 1 cup cooked pearled barley (6 grams)

When increasing fiber, be sure to do it gradually and with plenty of fluids. As dietary fiber travels through the digestive tract, is similar to a new sponge; it needs water to plump up and pass smoothly. If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.

Before you reach for the fiber supplements, consider this: fiber is found naturally in nutritious foods. Studies have found the same benefits, such as a feeling of fullness, may not result from fiber supplements or from fiber-enriched foods. If you’re missing out on your daily amount of fiber, you may be trailing in other essential nutrients as well. Your fiber intake is a good gauge for overall diet quality. Try to reach your fiber goal with unrefined foods so you get all the other benefits they provide as well.

Holly Larson, MS, RD, is a registered dietitian and nutrition copywriter. She is the owner of Holly Larson and Co, a freelance writing agency based in Oxford, Ohio.

Fiber: How Much Is Too Much? – Guide to Daily Fiber

A popular TV commercial shows a woman eating broccoli and other fiber-rich foods throughout the day, depicting how difficult it seems to get the recommended daily levels of fiber. In truth, a lot of people just don’t bother. Yet to the other extreme, it’s possible to get too much fiber or eat too much at once, which can lead to unpleasant side effects.

So just how much fiber do you need? The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old, and 21 grams a day if a woman is 51 and older. Another general guideline is to get 14 grams of fiber for every 1,000 calories in your diet. Achieving these goals is beneficial to your overall health, and fiber helps you feel fuller longer.

For many people, it can be a challenge to get that much fiber in a typical American diet. Most people top out at an average of 15 grams per day, regardless of how many calories they eat. But if you’re going overboard with a high-fiber diet plan, you could be putting yourself at risk for problems like stomach cramps, constipation, and even nutritional deficiency.

“High levels (of fiber) can also interfere with absorption of some minerals, such as iron, and some antioxidants, such as beta-carotene. It’s rare, though, for people in this country to be getting too much fiber,” says registered dietitian Brie Turner-McGrievy, Ph.D., R.D., of the University of North Carolina at Chapel Hill.

Getting the Right Amount of Fiber

Of course, it’s possible to feel like you’re getting too much fiber, either because of how you’re eating your fiber, or because you’ve dramatically increased your fiber intake too quickly. Here are some tips for getting more fiber without unpleasant side effects:

• Space out portions. “Spreading out your fiber intake throughout the day will allow you to avoid some of the gastrointestinal discomforts that a large amount of fiber may present,” says Dr. Turner-McGrievy. Try to include fiber-rich foods in every meal and snack, but don’t feel like you have to overdo it.
• Increase slowly. A new commitment to healthy eating could make you want to achieve those daily fiber goals quickly, but when it comes to ingesting fiber, it’s a good idea to take your time. You want to give your gut the chance to get used to the new amounts of fiber you’re eating. This will decrease some of the digestive side effects you see with a sudden increase, Turner-McGrievy says. Plan to take about two weeks to reach your goal, and pay attention to discomfort along the way. If you do experience any discomfort, it may be a sign that you shouldn’t add any more fiber just yet.
• Hydrate. Fluid and fiber go hand in hand: The more fiber you eat, the more fluid you need. “We need to make sure we drink an appropriate amount of water along with our fiber intake to allow for proper digestion,” says Turner-McGrievy. Remember that juices, soups, and other liquids count.

If your diet is largely made up of whole foods, including lots of vegetables, beans, fruits, and whole grains, you could easily meet or even slightly exceed the daily recommended fiber intake. But fiber intake isn’t necessarily a “more is better” situation once you’ve met the daily requirement. Taking significantly more fiber than is recommended won’t magically improve your health, and could actually make you feel worse.

6 ways to work in 25 grams of fiber into your daily diet:

Before you start, remember these things:

– When you increase fiber intake, increase water intake as well.

– Increase fiber intake gradually to give your gastrointestinal tract time to adapt.

– If you have gastrointestinal diseases, including constipation, check with your doctor about a fiber-rich diet first.

1. Go for whole grains whenever possible:

Check the ingredient list to make sure the whole grain is the first or second ingredient on the list. Products that say “100% wheat” or “multigrain” are not usually whole grain.

• 2 slices of whole-wheat bread = 4 grams of fiber

• 1 cup of cooked brown rice = 4 grams of fiber

• Reduced-Fat Triscuit crackers = 3 grams

2. Choose the right breakfast cereals. Some cereals have little whole grain. Other whole grain cereals are loaded with unnecessary sugar.

• ½ cup Fiber One = 14 grams of fiber

• 1 cup Raisin Bran = 7.5 grams of fiber

• 1 cup Frosted Shredded Wheat Spoon Size = 5 grams

• 1 cup Quaker Squares Baked in Cinnamon = 5 grams

• ¾ cup cooked oatmeal = 3 grams

*Recommended serving sizes.

3. Eat beans a few times a week.

Beans offer more fiber than most plant foods, plus they’re loaded with healthy plant protein.

• 1 cup of canned minestrone soup = about 5 grams fiber

• 1/2 cup vegetarian or fat-free refried beans, used to make microwave nachos = about 6 grams

• 1/4 cup kidney beans, added to a green salad = 3 grams fiber

• Bean burrito at Taco Bell (or made at home) = 8 grams

4. Have several servings of fruit every day.

You can add it to your morning meal, enjoy it as a snack, and garnish your dinner plate with it. Or have it with — or instead of — dessert.

• 1 large apple = 4 grams of fiber

• 1 banana = 3 grams

• 1 pear = 4 grams

• 1 cup strawberries = 4 grams

5. Every day, stir a tablespoon of ground flaxseed into your smoothie, soup, casserole, etc.

One tablespoon will boost your daily fiber by 3 grams. Flaxseed contains a balance of soluble and insoluble fiber, too.

6. Have several servings of vegetables every day.

Include a vegetable with lunch, have raw veggies as an afternoon snack or pre-dinner appetizer, and enjoy a big helping with dinner. Make a point of enjoying vegetarian entrees several times a week.

• 1 cup carrot slices, cooked = 5 grams of fiber

• 1 cup cooked broccoli = 4.5 grams

• 1 cup raw carrots = 4 grams

• 1 sweet potato = 4 grams

• 1 cup cauliflower, cooked = 3 grams

• 2 cups raw spinach leaves = 3 grams

Fiber’s plentiful benefits:

A diet rich in fiber decreases blood sugar, reduces cholesterol, assists in staving off hemorrhoids, and can even prevent colon cancer.

Your health and peace of mind could get a serious boost if you’re eating the right amount of fiber every day. Don’t hesitate!

Read more about a fiber-rich diet here:

Dietary fiber: essential for a Healthy Diet – Mayo Clinic

Chart of high fiber foods – Mayo Clinic

Fiber Supplements – Safe to take every day? – Mayo Clinic

Slide show – Guide to a high fiber diet – Mayo Clinic

Download more information about fiber here

*Information on this page has been compiled from various web sources, and is not intended to be an infringement of copyrights or diagnostic in nature. Please always consult your physician before introducing a significant change in your diet. For attribution and content sources, please see downloadable PDF links.*

Types of Food & Health Benefits

What are some guidelines to increasing dietary fiber?

This guide provides basic information to help you increase fiber in your diet. Fiber is an important dietary substance to your health. Most fiber-containing foods are also good sources of vitamins, minerals, and antioxidants, which offer many health benefits. A registered dietitian can provide in-depth nutrition education to help you develop a personal action plan.

What is fiber?

Fiber is the structural part of plant foods–such as fruits, vegetables, and grains–that our bodies cannot digest or break down. There are two kinds of fiber: soluble and insoluble.

• Soluble fiber: dissolves in water to form a gummy gel. It can slow down the passage of food from the stomach to the intestine. Examples include dried beans, oats, barley, bananas, potatoes, and soft parts of apples and pears.
• Insoluble fiber: often referred to as “roughage” because it does not dissolve in water. It holds onto water, which helps produce softer, bulkier stools to help regulate bowel movements. Examples include whole bran, whole grain products, nuts, corn, carrots, grapes, berries, and peels of apples and pears.

What other things does fiber do?

Research has shown that a diet rich in fiber is associated with many health benefits, including the following:

1. Lowers cholesterol: Soluble fiber has been shown to lower cholesterol by binding to bile (composed of cholesterol) and taking it out of the body. This may help reduce the risk of heart disease.
2. Better regulates blood sugar levels: A high-fiber meal slows down the digestion of food into the intestines, which may help to keep blood sugars from rising rapidly.
3. Weight control: A high-fiber diet may help keep you fuller longer, which prevents overeating and hunger between meals.
4. May prevent intestinal cancer: Insoluble fiber increases the bulk and speed of food moving through the intestinal tract, which reduces time for harmful substances to build up.
5. Constipation: Constipation can often be relieved by increasing the fiber or roughage in your diet. Fiber works to help regulate bowel movements by pulling water into the colon to produce softer, bulkier stools. This action helps to promote better regularity.

How much fiber should I eat?

The Academy of Nutrition and Dietetics recommends consuming about 25-35 grams of total fiber per day, with 10-15 grams from soluble fiber or 14g of fiber per 1,000 calories. This can be accomplished by choosing 6 ounces of grains (3 or more ounces from whole grains), 2½ cups of vegetables, and 2 cups of fruit per day (based on a 2,000 calorie/day pattern). However, as we age, fiber requirements decrease. For those over the age of 70, the recommendation for women is 21 grams and for men 30 grams of total fiber per day.

Note: Eating a high-fiber diet may interfere with the absorption and effectiveness of some medications. Speak to your doctor about which medications to take with caution and when to take them. Fiber also binds with certain nutrients and carries them out of the body. To avoid this, aim for the recommended 20-35 grams of fiber per day. When eating a high-fiber diet, be sure to drink at least eight glasses of fluid each day.

Tips for increasing dietary fiber in your diet:

• Add fiber to your diet slowly. Too much fiber all at once may cause cramping, bloating, and constipation.
• When adding fiber to your diet, be sure to drink adequate fluids (at least 64 ounces or 8 cups per day) to prevent constipation.
• Choose products that have a whole grain listed as the first ingredient, not enriched flour. Whole wheat flour is a whole grain–wheat flour is not.
• Choose whole grain bread with 2-4 grams of dietary fiber per slice.
• Choose cereals with at least 5 grams of dietary fiber per serving.
• Choose raw fruits and vegetables in place of juice, and eat the skins.
• Try alternative fiber choices such as whole buckwheat, whole wheat couscous, quinoa, bulgur, wheat germ, chia seeds, hemp seeds, lentil pasta, and edamame pasta.
• Popcorn is a whole grain. Serve it low-fat without butter for a healthier snack choice.
• Sprinkle bran in soups, cereals, baked products, spaghetti sauce, ground meat, and casseroles. Bran also mixes well with orange juice.
• Use dried peas, beans, and legumes in main dishes, salads, or side dishes such as rice or pasta.
• Add dried fruit to yogurt, cereal, rice, and muffins.
• Try brown rice and whole grain pastas.

Fiber supplements

Fiber supplements may be an option if you are not able to get enough fiber from your diet. Fiber supplements can be used to normalize both constipation and diarrhea. Check with your doctor before starting any kind of supplement. Read labels for fiber carefully.

• Drink at least 8 ounces of liquids with your supplement. Taking some fiber supplements without adequate liquids may cause the fiber to swell and may cause choking and constipation.
• Some fiber supplements to consider are Benefiber® (wheat dextrin), Metamucil® (psyllium), Konsyl® (psyllium), Citrucel® (methylcellulose), Fiberco® (SmartFiber derived from cellulose), and FiberChoice® (inulin). Psyllium husk and guar gum are soluble fibers.
• Consider keeping a food journal and tracking how much fiber you eat in a typical day.
• Use the fiber content chart in this handout as a guide to meeting your high fiber goal or check with www.NAL.usda.gov/fnic for additional information on the dietary fiber content of food.

Fiber Content of Common Foods

Breads

• Bagel-whole wheat
  • Serving Size: 3 1/2 inches
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 1
• Light white/wheat
  • Serving Size: 2 slices
  • Total Fiber (grams): 1
  • Soluble Fiber (grams): trace
• Pita-whole wheat
  • Serving Size: 7 inches
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 1
• Pumpernickel
  • Serving Size: 1 slice
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 1
• Whole wheat
  • Serving Size: 1 slice
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): trace
• Rye
  • Serving Size: 1 slice
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): 1
• Double fiber
  • Serving size: 1 slice
  • Total Fiber (grams): 5
  • Soluble Fiber (grams): 2

Cereals

• Bran flakes
  • Serving Size: 3/4 cup
  • Total Fiber (grams): 5
  • Soluble Fiber (grams): trace
• Cheerios™
  • Serving Size: 1 1/4 cup
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 1
• Oatmeal
  • Serving Size: 1 cup cooked
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 2
• Fiber One™
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 14
  • Soluble Fiber (grams): 1
• All Bran®
  • Serving Size: 2/3 cup
  • Total Fiber (grams): 13
  • Soluble Fiber (grams): 1
• Kashi® Heart to Heart®
  • Serving Size: 3/4 cup
  • Total Fiber (grams): 5
  • Soluble Fiber (grams): 1

Grains

• Barley
  • Serving Size: 1/2 cup cooked
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 1
• Brown rice
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): trace
• Pasta-whole wheat
  • Serving Size: 1/2 cup cooked
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 1
• Quinoa
  • Serving Size: 1/2 cup cooked
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): 1
• Lentil pasta
  • Serving Size: 1/2 cup cooked
  • Total Fiber (grams): 6
  • Soluble Fiber (grams): 2
• Edamame pasta
  • Serving Size: 1/2 cup cooked
  • Total Fiber (grams): 6
  • Soluble Fiber (grams): 3

Legumes and starchy vegetables

• Garbanzo beans
  • Serving Size: 1/2 cups
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 1
• Kidney beans
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 6
  • Soluble Fiber (grams): 3
• Lentils
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 5
  • Soluble Fiber (grams): 1
• Potato (with skin)
  • Serving Size: 1 medium
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 1
• Potatoes, sweet
  • Serving Size: 1/2 cup cooked
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 2
• Squash (winter)
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 2
• Green peas, cooked
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 1
• Lima beans
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 7
  • Soluble Fiber (grams): 3
• Corn, cooked
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): trace

Nuts and Seeds

• Almonds
  • Serving Size: 1/4 cup
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 1
• Peanuts
  • Serving Size: 1/4 cup
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 1
• Sunflower seeds
  • Serving Size: 1/4 cup
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 1
• Walnuts
  • Serving Size: 1/4 cup
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): trace
• Flaxseed (ground)
  • Serving Size: 1/8 cup or 2 tbsp
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 2
• Chia seeds
  • Serving Size: 1/8 cup or 2 tbsp
  • Total Fiber (grams): 10
  • Soluble Fiber (grams): 7
• Hemp seeds
  • Serving Size: 1/8 cup or 2 tbsp
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): 1

Fruits

• Apple with skin
  • Serving Size: 1 medium
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 1
• Banana
  • Serving Size: 1 medium
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): 1
• Blueberries
  • Serving Size: 1 cup
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): trace
• Grapefruit
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 1
  • Soluble Fiber (grams): 1
• Orange
  • Serving Size: 1 medium
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 2
• Pear with skin
  • Serving Size: 1 medium
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 2
• Prunes
  • Serving Size: 3
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): 1
• Strawberries
  • Serving Size: 1 cup
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 1

Vegetables, non-starchy

• Broccoli
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 1
• Brussels sprouts
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 4
  • Soluble Fiber (grams): 2
• Cabbage (green)
  • Serving Size: 1 cup, fresh
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): 1
• Carrots
  • Serving Size: 1/2 cup, cooked
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): 1
• Cauliflower
  • Serving Size: 1/2 cup, cooked
  • Total Fiber (grams): 1
  • Soluble Fiber (grams): trace
• Green beans
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): 1
• Kale
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 3
  • Soluble Fiber (grams): 1
• Spinach
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 2
  • Soluble Fiber (grams): 1
• Squash (zucchini)
  • Serving Size: 1/2 cup
  • Total Fiber (grams): 1
  • Soluble Fiber (grams): 1

How to read a food label

Food labels are standardized by the U. S. government’s National Labeling and Education Act (NLEA). Nutrition labels and an ingredient list are required on most foods, so that you can make the best selection for a healthy lifestyle. Review the food label below. Determine the total amount of fiber in this product or ask your registered dietitian or healthcare provider to show you how to read food labels and apply the information to your personal needs. In order for a product to be labeled “high fiber,” it must contain 5 grams or more of dietary fiber per serving.

Guide to getting the right amount

Fiber is an essential part of a healthful diet, and most Americans do not meet the recommended daily guidelines.

A less common problem is when a person eats too much fiber too quickly, which can cause digestive problems. It is important to consume the right amount of fiber each day, spread throughout the day.

High-fiber foods are an essential part of a healthful weight loss diet, and meeting the daily recommended intake of fiber can provide many health benefits.

Read on for the official U.S. Department of Agriculture (USDA) dietary guidelines, fiber recommendations for weight loss, and tips and a meal plan to help you meet your daily recommended fiber intake.

Share on PinterestMost people fall short of the recommended amount of fiber they should include in their diet.

Fiber is the carbohydrate component of plant-based foods that is not digested or absorbed as it moves through the intestine.

The optimal amount of daily fiber intake varies depending on a person’s age and sex. The current Dietary Guidelines for Americans recommend the following approximate daily intake:

• adult men require about 34 grams (g) depending on their age
• adult women require about 28 g depending on their age

Intakes of fiber are modified for certain groups as energy requirements vary at different life stages. For example, it is recommended that children consume less than adults, with the following lower and upper bounds representing females and males respectively:

• teenagers aged 14 to 18 require 25. 2–30.8 g
• adolescents aged 9 to 13 require 22.4–25.2 g
• children aged 4 to 8 require 16.8–19.6 g
• children aged 1 to 3 require 14 g

Most Americans are not getting enough dietary fiber. A study in 2008 found that the average daily intake was only 16 g per day.

On the other hand, eating too much fiber can cause bloating, gas, and constipation. These adverse effects may appear after eating 70 g of fiber in a day. Excessive fiber intake is uncommon in the United States while consuming too little fiber is considered a “public health concern” by the U. S. Food & Drug Administration (FDA).

As well as eating a healthful amount of fiber, it is also essential to ensure that the daily diet is balanced with a variety of nutrients and vitamins.

The following meal plan ensures that a person can hit or slightly exceed their recommended daily intake of fiber while eating balanced meals:

A person can use the USDA Food Composition Databases to find out the fiber composition of a wide variety of foods.

People who want to lose weight are often encouraged to eat fiber-rich foods because they tend to be low in calories, high in nutrients, and make a person feel full for longer. By adding bulk and slowing digestion, fiber stops a person feeling hungry and minimizes cravings, which is useful when trying to lose weight.

Estimates say that only 5 percent of Americans meet their daily fiber requirements. Eating more dietary fiber, including fruits, vegetables, whole grains, and legumes is an essential part of maintaining a healthy weight.

Research shows, however, that merely increasing fiber, mainly through eating more plant-based foods, is not enough on its own for weight loss.

When trying to lose weight, start by aiming to reach the recommended daily allowance by basing meals around fiber-rich foods and including regular exercise.

Be careful with the promise of high fiber dietary supplements promoting weight loss. There is very little evidence to support the claims.

When increasing the amount of fiber in the diet, it is best to start slowly, increasing it gradually to allow the digestive system time to get used to it.

Consuming too much fiber, especially very quickly or over a short space of time, is not recommended.

Eating more than 70g per day is not advised and can lead to adverse effects. Consequences of consuming too much fiber include:

• bloating, gas, and cramping
• decrease in appetite
• nutrient deficiencies, especially in calcium, magnesium, and zinc, because fiber may limit their absorption
• risk of a blocked intestine if too much fiber is consumed with not enough fluid

There are two types of fiber: insoluble and soluble.

Insoluble fiber, referred to as cellulose, does not dissolve in water but increases the movement of waste products through the digestive tract, helping to prevent constipation.

Soluble fiber includes pectin and beta-glucans. It dissolves in water to form a gel in the large intestine.

Fiber-rich foods typically contain both soluble and insoluble fiber. Healthful sources of fiber include:

• oats
• bran
• fruits, such as berries, apples, prunes, and figs
• vegetables, such as broccoli, sweet potatoes, and cauliflower
• wholegrains, such as barley, quinoa, and wild rice
• whole wheat or granary bread
• nuts, including almonds, peanuts, pistachios and pecans
• seeds, including ground flaxseeds, chia, and pumpkin
• pulses like beans, lentils, and peas
• psyllium husk

Prebiotics occur naturally in foods such as leeks, asparagus, garlic, onions, wheat, oats, and soybeans.

Fiber is an essential part of a healthful, balanced diet and has many benefits, including:

• improving digestive health
• preventing constipation
• reducing the risk of heart disease
• reducing the risk of type 2 diabetes
• reducing the risk of colon cancer
• reducing low-density lipoprotein (LDL) levels, which is “bad” cholesterol
• improving the glycemic index (GI) in individuals with diabetes
• increasing satiety or feeling fuller for longer

Fiber also contains the prebiotics fructo-oligosaccharides (FOS) and inulin. Prebiotics have a beneficial effect as they encourage the growth and action of probiotics, the beneficial bacteria that live in the gut, and the production of short-chain fatty acids (SCFA).

Fiber intake is best met through eating a range of foods as part of a healthful, balanced diet. Eating more plant-based meals, swapping to wholegrains and snacking on fruit throughout the day will help to reach the recommended daily allowance.

Those not currently eating a lot of fiber should increase the amount gradually over the course of several weeks to help keep any gas and discomfort to a minimum.

Drink plenty of water throughout the day, and always chew food slowly and thoroughly. It takes time for the gastrointestinal system and gut to adjust to changes, including an increase in fiber intake, but the ultimate changes are all for the better.

Too much fiber: Symptoms and treatment

Too much fiber in the diet can cause bloating, gas, and constipation. A person can relieve this discomfort by increasing their fluid intake, exercising, and making dietary changes.

These uncomfortable side effects of excessive fiber can occur when someone eats more than 70 grams (g) of fiber a day. This is not uncommon, and it may be more likely in a person following a vegan, whole food, or raw diet.

In this article, we look at how much fiber is too much and how to tell when you have eaten it in excess. Plus, we look at treatments, and the good sources of fiber to introduce into your diet.

Share on PinterestAlthough fiber is an important part of a healthy diet, eating too much fiber may cause problems.

Fiber is the indigestible part of plants and carbohydrates. Foods like lentils, vegetables, and cereals are high in fiber.

In general, eating too much fiber is a less common problem than eating too little. Only an estimated 5 percent of Americans meet their daily recommended fiber intake.

The optimal amount of fiber varies based on an individual’s gender, age, and pregnancy status.

The Academy of Nutrition and Dietetics recommend the following for dietary fiber intake:

• 25 g per day for adult women
• 38 g per day for adult men
• less fiber after aged 50 years old (21 g for women, 30 g for men)
• more fiber when pregnant or lactating (at least 28 g per day)

A diet rich in fiber is essential for keeping the digestive system healthy. It is also related to lower blood pressure and a reduced risk of heart problems, diabetes, and obesity.

However, eating more than 70 g of fiber a day can cause uncomfortable side effects, and some people may experience these after just 40 g.

When eating foods, such as high-fiber nutrition bars and fiber-added bread, eating 70 g of fiber in a day is not difficult.

A healthy diet of oatmeal for breakfast, a sandwich and fruit or vegetables for lunch, and a whole-grain dinner with lentils can easily reach that threshold.

The most common symptoms of eating too much fiber are:

• bloating
• gas
• feeling too full
• stomach cramps
• constipation or diarrhea
• dehydration
• poor absorption of some key nutrients
• weight gain or loss
• nausea
• intestinal blockage in rare cases

Fiber makes bowel movements bigger and bulkier. It also promotes fermentation and gas formation. This is why excessive fiber intake frequently affects the digestive system.

Fiber is vital for healthy, solid bowel movements. However, too much of it can cause constipation.

A 2012 study tested the effects of changing the fiber intake of 63 people who were experiencing constipation, bloating, and stomach pain.

In this study, individuals who reduced their fiber intake had more frequent bowel movements, less bloating, and less abdominal pain that those who did not change their fiber intake.

However, it should be noted that for some people, particularly those being treated for irritable bowel syndrome (IBS), increasing intake of dietary fiber can be helpful for constipation.

Too much fiber may also cause nutrient deficiencies, as it can interfere with the body’s ability to absorb essential nutrients. This unwanted result is because the fiber binds with minerals, including calcium, magnesium, zinc, and iron.

Share on PinterestSymptoms of consuming too much fiber may be reduced by increasing fluid intake.

The symptoms of eating too much fiber can be reduced by:

• reducing fiber consumption
• increasing fluid consumption
• getting more exercise
• avoiding food that increases bloating, such as chewing gum

A person with severe symptoms may choose to adopt a low-fiber diet, which means eating 10 g of fiber a day until their symptoms can be better managed. This diet is most often prescribed for individuals with serious digestive conditions or after procedures.

According to the Food and Nutrition Board of the Institute of Medicine, a low-fiber diet can meet a person’s daily nutritional needs.

A low-fiber diet emphasizes:

• bread and grain products with less than 2 g of fiber per serving
• canned or cooked fruits and vegetables
• well-cooked meats

Hidden sources of fiber include products that contain the following ingredients:

• inulin, a hard to digest polysaccharide
• soy hulls
• maltodextrin
• guar gum
• oat fiber

There are two basic kinds of fiber, soluble and insoluble. Although the body cannot digest either of them, they are both necessary for a healthy diet.

Soluble fiber breaks down in the water found in the digestive system and forms a gel. It helps keep stools soft and slows the digestive process.

Insoluble fiber does not break down at all, as it passes through the digestive system. It adds bulk to bowel movements and helps to move food along.

Individuals can strive to reach the recommended daily level of dietary fiber by eating a diet rich in:

whole fruit, though fruit juice is low in fiber

• vegetables
• nuts and seeds
• legumes
• whole grains

It is essential to include a variety of fiber-rich foods in the diet. This ensures that a person will obtain a wide range of nutrients in addition to fiber. It will also help them to eat a good balance of soluble and insoluble fiber.

Naturally occurring fiber is usually easier for the body to handle than foods made with added fiber. So, whole grains and fresh fruits are usually more effective sources than high-fiber supplements or energy bars.

Share on PinterestFiber may help to reduce the risk of heart disease and lower cholesterol.

A good balance of fiber in the diet is associated with a host of health benefits. These include:

• reduced risk of heart disease, diabetes, obesity, and colorectal cancer
• lower blood pressure
• lower cholesterol
• improved gastrointestinal health
• help with weight management
• more regular bowel movements

When someone has eaten too much fiber, the discomfort will pass over time, as the body eliminates the fibrous foods.

A person may relieve their discomfort by decreasing their fiber intake, increasing the amount of water they drink, and exercising more.

Note that fiber is an essential part of a healthy diet. Once following a low-fiber diet has helped a person with their symptoms, they can consider re-introducing fiber in limited amounts, so the body has time to adapt.

When increasing dietary fiber, it is vital to drink more fluids. An individual should aim for 8 glasses of water a day, and make a habit of choosing low or no-sugar beverages.

Achieving the recommended daily fiber targets is worth the effort because the health dangers of not eating enough fiber greatly outweigh the discomfort of eating too much.

High-Fiber Foods – HelpGuide.org

healthy eating

Dietary fiber can keep you full, help you to lose weight, and improve your overall health. By using these tips to add more to your diet, you can look and feel your best.

What is fiber?

Many of us associate fiber with digestive health and bowel function. But eating foods high in dietary fiber can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer.

Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.

Fiber comes in two varieties: insoluble and soluble.

Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.

The health benefits of fiber

The latest figures show that nine out of ten Americans are not eating enough fiber—and people in other parts of the world are also falling well short. Part of the problem may be due to the association with bathroom habits. Yes, fiber offers a healthy and effective way to stay regular, but that’s not the only reason why we should be including more in our diets. Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel.

Some of the benefits include:

Digestive health. Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS). Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.

Diabetes. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.

Cancer. There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.

Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.

Heart health. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can also help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

Fiber and weight loss

As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight. Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it’s easier to cut calories.

There are other ways that a high fiber intake can aid weight loss:

• By regulating your blood sugar levels, it can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods.
• Eating plenty of fiber can move fat through your digestive system at a faster rate so that less of it can be absorbed.
• When you fill up on high-fiber foods such as fruit, you’ll also have more energy for exercising.

Tips for adding fiber to your diet

Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Research suggests that most of us aren’t eating half that amount.

While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, fruit, and whole grains you can get the fiber you need to start reaping the health benefits.

Fiber from whole grains

Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.

Start your day with fiber. Look for whole grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more. If those cereals aren’t to your liking, try adding a few tablespoons of unprocessed wheat bran to your favorite cereal.

Replace white rice, bread, and pasta with brown rice and whole grain products. Experiment with wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. Choose whole grain bread for toast and sandwiches.

Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies. Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta.

Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.

Fiber from fruit and vegetables

Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet. Here are some simple strategies that can help:

Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt

Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.

Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert. Top with cream or frozen yogurt for a delicious treat.

Eat whole fruits instead of drinking fruit juice. You’ll get more fiber and consume fewer calories. An 8oz. glass of orange juice, for example, contains almost no fiber and about 110 calories, while one medium fresh orange contains about 3g of fiber and only 60 calories.

Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.

Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.

Bulk up soups and salads. Liven up a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very high in fiber and can be added to salads or eaten as a snack. Beans, peas, lentils, and rice make tasty high-fiber additions to soups and stews.

Don’t leave out the legumes. Add kidney beans, peas, or lentils to soups or black beans to a green salad.

Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time. A handful of nuts can also make a healthy, high-fiber snack.

Making the switch to a high-fiber diet

If you’re new to eating high-fiber foods, it’s best to start by gradually adding fiber to your diet and increasing your water intake. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink.

Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea. These should go away once your digestive system becomes used to the increase.

Fiber in fast food

Fast food is often cheap and convenient, but finding a healthy meal with enough fiber can be a challenge. Many fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber. Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0.5 grams of fiber per cup. Look for salads that include other vegetables, and whenever possible, up the fiber content by adding your own nuts, beans, or corn.

Other tips for getting more fiber from meals at fast food restaurants:

• Choose sandwiches, burgers, or subs that come on a whole wheat bun or whole grain bread.
• Try a veggie burger. Many taste much better than they used to and contain two or three times more fiber than a meat burger.
• Select a side of beans for a healthy fiber boost.
• Choose nuts or a salad over fries or potato chips.
• Combining a baked potato and a side of chili, available at some burger chains, can make a tasty, high-fiber meal.
• Several chains offer oatmeal bowls for breakfast, a higher fiber choice than most breakfast sandwiches. Try to choose lower sugar versions if possible.
• Finish a fast food meal with a fruit cup, fruit and yogurt parfait, apple slices, or a piece of fresh fruit.

Fiber supplements

While the best way to get fiber in your diet is from foods naturally rich in fiber—fruit, vegetables, whole grains, beans, nuts—when that proves difficult, taking a fiber supplement can help make up the shortfall. Supplements can also be useful to top up your daily intake while you transition to a high-fiber diet.

Fiber supplements come in a variety of forms, including powders you dissolve in water or add to food, chewable tablets, and wafers. However, there are some drawbacks to getting your fiber from supplements instead of fiber-rich foods:

• Fiber supplements won’t provide the same vitamins, minerals, and other nutrients offered by high-fiber foods.
• Supplements won’t fill you up or help you manage your weight.
• Fiber supplements can interact with some medications, including certain antidepressants, cholesterol-lowering medications, and the anticoagulant drug warfarin. Check with your doctor or pharmacist about potential drug interactions before taking a supplement.
• If you have diabetes, fiber supplements may also reduce your blood sugar levels so, again, check with your healthcare provider before adding supplements to your diet.

If you decide to take a fiber supplement, start with small amounts and gradually build up to avoid any abdominal bloating and gas, and drink plenty of fluids.

Authors: Lawrence Robinson and Robert Segal, M.A.

90,000 Fiber is extremely important for health, according to WHO. But we consume too little of it

• James Gallagher
• BBC Science Observer

January 11, 2019

Photo author, Getty Images

Photo caption,

Do you have any food in your closet, that can extend your life?

If I were to offer you superfoods that will help you live longer, would you be interested?

These products do reduce the risks of heart attacks and certain diseases such as type 2 diabetes.

I will add that this food is inexpensive and easy to buy in the store.

What is this?

Fiber isn’t the most attractive thing in the world, but extensive research into how much fiber we actually need to eat has shown that it has a number of health benefits.

“There is a lot of evidence of this now, the turning point has come when people have to start doing something about it,” one of the participants in the study, Professor John Cummings, told the BBC.

Fiber is well known to help relieve constipation, but its health benefits go far beyond that.

How much fiber does a person need?

Researchers at the University of Otago in New Zealand and the University of Dundee in Scotland suggest that people need to eat a minimum of 25 grams of fiber a day.

They call this amount appropriate for improving health, but specify that eating 30 grams or more will be more beneficial.

Is that all?

Banana itself weighs about 120 grams, but it is not pure fiber.

Remove all excess, including naturally occurring sugars and water, and you only have about 3 grams of fiber left.

Most people around the world eat less than 20 grams of fiber a day. In the UK, only one in 10 adults eats 30 grams of fiber a day.

On average, women consume about 17 grams of fiber per day and men about 21 grams of fiber.

Photo Credit, Getty Images

Photo Caption,

Fruits, vegetables, whole grain breads, pasta and lentils contain fiber

What other foods are high in fiber?

Fiber can be found in fruits and vegetables, some breakfast cereals, whole grain breads and pastas, beans, lentils, nuts, and seeds.

30 grams of fiber is …?

Elaine Rush, professor of nutrition at Auckland University of Technology gives this example:

• 1/2 cup oatmeal – 9 g fiber
• 25 g chia seeds – 9 g
• Two whole grain cookies – 3 g
• thick brown bread – 2 g
• cup of cooked lentils – 4 g
• potatoes, cooked with peel – 2 g
• half a glass of chard – 1 g fiber
• carrots – 3 g fiber
• apple with peel – 4 g fiber

But she warns, “It’s not easy to include fiber in your diet.”Professor Cummings agrees: “It means big change for humans. It’s kind of a challenge.”

Are there quick and easy ways?

• Cook potatoes in skins
• Replace white bread, pasta and rice with their whole grain counterparts
• Choose cereals with a high fiber content for breakfast, such as oatmeal
• Add chickpeas, beans or lentils to curries or salads
• Snack fresh fruit or nuts
• eat at least five servings of fruits / vegetables every day

What will be the result and what are the benefits?

According to this data, if 1000 people switch from a diet low in fiber (less than 15 g) to a diet high in fiber (25-29 g), it will help prevent 13 deaths and 6 cases of cardiovascular disease.

Doctors observed the subjects for 10-20 years.

Eating significant amounts of fiber also leads to a decrease in the incidence of type 2 diabetes and bowel cancer, weight loss, blood pressure and cholesterol levels.

The more fiber people eat, the better.

How does fiber behave in the human body?

Previously, it was believed that fiber has little effect – the human body cannot digest it and it just comes out.

In fact, fiber helps a person feel full and affects how fat is absorbed in the small intestine. And in the thick, everything becomes even more entertaining when the bacteria living there get their lunch.

The large intestine is home to billions of bacteria that feed on fiber.

The processes there are similar to brewing: bacteria ferment fiber to produce a range of chemicals.

Including short-chain fatty acids, which are absorbed by the body and affect the entire human body.

“We have an organ that can digest fiber that many people simply don’t use,” says Professor Cummings.

Why is this topic relevant?

It should come as no surprise that fiber, whole grains, fruits and vegetables are good for your health.

But there are concerns that people are turning away from fiber because of the popularity of low-carb diets.

Professor Nita Forouhi of the University of Cambridge urges to take seriously the results of research on the long-term benefits of fiber.

“These results suggest that despite the growing popularity of diets, including low-carb diets, you need to consider the implications of avoiding fiber. It is beneficial in the long term.”

Disclaimer

All information contained in this article is for general information only and should not be construed as a substitute for the medical advice of your healthcare professional or any other healthcare professional.The BBC is not responsible and cannot be held responsible for the content of external Internet sites mentioned in this material. Always contact your healthcare professional if you have any concerns about your health.

How much fiber do you need for health?

Fiber is an integral part of a healthy diet, however, unfortunately, the diet of the vast majority of people around the world does not meet the recommended levels of fiber.
Excessive fiber intake is much less common. Both lack and excess of fiber in food can lead to digestive problems. It is important to consume enough fiber every day, distributing it throughout the day. High fiber foods are an essential part of a healthy weight loss diet, and adhering to the recommended daily fiber intake can provide many health benefits. Along with eating healthy amounts of fiber, it is also important to balance your daily diet with a variety of nutrients, minerals and vitamins.

What is fiber? Fiber (insoluble dietary fiber) is a dietary fiber made up of complex carbohydrates that is not digested or absorbed when passing through the gastrointestinal tract. The optimal amount of daily fiber intake varies and depends on the age and gender of the person. In accordance with current recommendations, the daily fiber intake for an adult man should be about 34 g, and for an adult woman – about 28 g.The intake of insoluble dietary fiber can vary with age. For example, it is recommended that children eat less fiber than adults: adolescents aged 14-18 need 25.2-30.8 g of fiber, children aged 9-13 need 22.4-25.2 g, children aged 4 to 8 years – 16.8-19.6 g, children aged 1 to 3 years – about 14 g.

It is known that most people around the world do not get enough dietary fiber. Thus, a study conducted in 2008 showed that the average daily intake of insoluble dietary fiber is only 16 g per day, that is, almost two times less than the recommended daily allowance (in the Russian Federation, the recommended daily allowance is 30 g).On the other hand, eating too much fiber can cause bloating, gas, and constipation. These effects can appear after consuming 70 g of fiber per day or more, and in some people, after consuming 40 g of fiber. Excessive fiber intake is less common, while fiber intake below the recommended daily level is common.

Eating foods rich in fiber can affect appetite and promote weight loss.People who want to lose weight are advised to eat foods rich in fiber because they tend to be low in calories, rich in nutrients, and makes a person feel full faster and longer. By adding bulk and slowing down digestion, fiber reduces hunger and minimizes snack cravings, which is helpful when trying to lose weight. Eating more fiber, including fruits, vegetables, whole grains, and legumes, is an important part of maintaining a healthy weight.

Research shows, however, that simply increasing fiber by eating more plant-based foods is not enough for weight loss. Indeed, when trying to lose weight, you should start by reaching the recommended daily intake using foods rich in fiber, but it is imperative that you supplement your diet with regular exercise. Be wary of using high fiber dietary supplements that promise you effortless weight loss, physical activity, and changes in dietary habits.

It is better to start increasing the amount of fiber in your diet gradually so that the digestive system has time to get used to it.
It is not recommended to consume too much fiber. Eating more than 70 grams of fiber per day can lead to adverse effects such as bloating, gas, cramping, decreased appetite, nutritional deficiencies, vitamins and minerals (especially calcium, magnesium and zinc, because fiber can limit absorption), increased risk of intestinal obstruction (if too much fiber is consumed with insufficient fluid).

Foods rich in fiber include oats, bran, fruits and berries (such as apples, prunes and figs), vegetables (such as broccoli, sweet potatoes, and cauliflower), whole grains (such as barley, quinoa, and wild rice), whole grain breads, nuts (such as almonds, peanuts, pistachios, and pecans), seeds (including flax, chia, and pumpkin seeds), legumes (such as lentils and peas), psyllium husks, leeks, asparagus, garlic, onions and soybeans. The fiber content in one medium banana is 2.6 g, in one medium apple – 4.4 g, in 1.5 cups of broccoli – 7.7 g, in a cup of strawberries – 3.3 g, in 13 g of almonds – 1. 7 g

Fiber is an essential component of a nutritious diet, which has beneficial effects on health, including improving digestion, preventing constipation, reducing the risk of developing heart disease, the risk of type 2 diabetes, colon cancer, lowering low-density lipoprotein levels, and improving the glycemic index in people with diabetes , affecting appetite (accelerates the appearance and increases the duration of the feeling of satiety).
Increasing your plant-based diet, replacing regular bread with whole grains, and snacking on fruit throughout the day will help you reach your recommended daily fiber intake.If you are not currently consuming enough fiber, we recommend that you gradually increase the amount of fiber in your diet over several weeks using a variety of fiber-rich foods as part of a healthy and balanced diet. Also remember to drink enough water throughout the day and always chew food slowly and thoroughly.

Sources: https://www.medicalnewstoday.com/

13.06.2019

90,000 How much fiber should you eat per day? – Blog

Alice Bazhenaru, Nutritionist

In this Article:

You may have heard that fiber is good for your health. But where does fiber come from, and how much fiber should you consume per day? Read on and find out the facts about this important nutrient.

What is fiber?

Fiber is an indigestible part of plant food.When you eat vegetables, grains, legumes, nuts, and other plant foods, your body breaks down and metabolizes proteins, fats, and carbohydrates. Fiber passes through the digestive tract relatively intact.

The foods you eat contain two main types of fiber: soluble and insoluble.

Soluble fiber dissolves in water and helps lower cholesterol, alter blood sugar and reduce the risk of heart disease. Soluble fiber is found in oatmeal, apples, beans, nuts, and blueberries.

Insoluble fiber is hardly processed by the body. It promotes regular bowel movements by increasing stool volume and preventing constipation. Dietary sources of insoluble fiber: Whole grain bread, brown rice, cauliflower, and potatoes.

For maximum benefit, ensure that you have sufficient fiber of both types in your diet.

Benefits of Fiber

Weight Management

Insoluble and soluble fiber helps you feel fuller so you eat less.Recent research shows an inverse relationship between fiber intake and weight. Simply put, the more fiber you eat, the better your chances of losing weight and maintaining healthy limits.

Healthy Digestion

The obvious benefits for the digestive system from consuming enough fiber – it promotes regular bowel movements and helps to avoid constipation. Regular bowel movements can reduce the risk of developing diverticulosis and diverticulitis.New research also points to a role for fiber in maintaining normal levels of healthy bacteria in the gut. Fiber acts as a prebiotic (food for good bacteria) and helps you absorb more nutrients.

Diabetes

Fiber can help diabetics slow down the absorption of sugar in the body and thus more effectively regulate blood sugar. Research has also shown that a diet rich in fiber can reduce the risk of type 2 diabetes.

Cardiovascular Disease

Soluble fiber can help lower LDL cholesterol and cholesterol in general. Eating enough fiber can lower blood pressure and reduce the risk of heart disease and heart attack.

Overall health

Numerous studies show that a high fiber diet is associated with a significantly lower risk of death from any cause.Great news! More fiber in your diet is a simple and proven way to quickly improve your health. Great!

Recommended Daily Intake of Fiber

The American Heart Association recommends 25 grams of fiber per day on a 2,000 calorie diet. Alas, the average American consumes only 10-15 grams of fiber per day.

A recent meta-analysis published in The Lancet reviewed over 200 studies.The result is a significant reduction in the risk of developing disease when consuming 25-29 grams of fiber per day. In addition, this meta-analysis suggests an even stronger beneficial effect against cardiovascular disease, type 2 diabetes, rectal and breast cancer when consumed in excess of 29 grams per day.

Fiber-rich foods

Dietary fiber is rich in fruits and vegetables, whole grains, legumes, nuts and seeds. Some of the best sources of fiber include:

Simple Ways to Enrich Your Diet with Fiber

• When buying groceries, make sure your dietary fiber is above 5% of your daily value (less than 5% is considered low fiber, over 20% is considered high) …
• Look for whole grains in the ingredient list. Remember, the higher the ingredient on the list, the higher its specific content in the product.
• Replace any ground grain foods in your diet with whole grain counterparts (eg pasta, cereal, bread).
• Replace processed foods with fruits, vegetables and nuts as snacks.
• Wherever possible, add beans, lentils or beans to soups, salads or as a side dish.
• Add chia or flax seeds to smoothies.
• Aim for no more than 1/3 of the meal and the other 2/3 vegetables, legumes and whole grains.
• Take a fiber supplement daily.

Is it possible to overeat fiber?

While most Americans eat too little fiber, it is possible that you consume too much fiber, especially if you are trying to increase your diet too dramatically.

To avoid abdominal pain and painful bloating, increase your fiber intake gradually to reach your target level over many days.Also, be sure to drink plenty of water for the fiber to do its job.

If you have any inflammatory bowel disease or irritable bowel syndrome, talk to your doctor before changing dietary fiber or taking fiber supplements, or your condition may worsen.

Fiber and health in general

Key point – dietary fiber has different positive properties for health in general, and most people simply do not consume enough fiber to feel the effect.Review your regular diet. If you find that you are not eating enough fiber, set a goal and slowly but surely bring your daily fiber intake to a minimum of 25 grams.

Here’s an interesting recipe to get you started.

Lazy High Fiber Oatmeal

To cook lazy oatmeal, it only takes a couple of minutes in the evening to mix the ingredients and a couple of minutes in the morning to warm them up (you can even eat it cold if you like). Perfect consistency of oatmeal porridge without hassle.Just perfect! You can play with the ingredients to your taste, but here’s my usual recipe lately.

Ingredients:

Preparation:

1. Combine rolled rolled oats, 1/2 cup milk, chia seeds, cinnamon and maple syrup in a bowl. **
2. Cover and refrigerate overnight.
3. In the morning, microwave on high power for 2 minutes (you can eat cold).
4. After heating, add the chopped banana and 1/4 cup milk.
5. Enjoy!

* For even more fiber and a delicious crunch, sprinkle with high-fiber cereal right before meals.

** For flavor, you can make lazy oatmeal in a nearly empty can of almond or peanut butter. In this case, remember to reheat the oatmeal in a different container if you don’t want to eat it cold.

This article was written by Alice Bazhenaru, Chartered Freelance Nutritionist, Writer, and Editor.She enthusiastically advises all families to gather at the dinner table more often in a warm home environment. Learn more about Alice at InspiredRD.com.

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90,000 Fiber in the diet: what, how much and why

I’ve been thinking about this article for a long time, and I wanted to share not only the theory, but also specific foods – sources of fiber that work.The result is a deep, structured material that lays out everything that is important to know about fiber. Here are scientific facts plus my personal experience.

What is fiber?

Fiber is a polysaccharide that is a structural part of a plant, its cell. If you look at such a cell under a microscope, you will see long filaments filling the space of the cell – fibers. Therefore, fiber is also called dietary fiber.

Since there are different types of plants, there are various plant fibers: cellulose, hemicellulose, lignin, pectin, gums, etc.e. Studies show that each type of fiber affects the body in its own way, so it is important to get fiber from a variety of foods.

How does fiber work?

1. Reducing the GI of foods, blood sugar and insulin levels

Water-soluble fiber, which is especially abundant in apples, oranges, plums, carrots, potatoes, legumes, oatmeal and barley, takes a long time to digest. It slows down the absorption of sugar in the intestines, lowering the glycemic index of the foods consumed.As a result, blood sugar and insulin levels decrease, which is especially important for diabetics.

2. Overeating Aid

Growing in volume on contact with liquid, fiber quickly creates a false satiety effect. And prolonged digestion of fiber prolongs satiety and decreases appetite, which can help fight overeating.

3. Relief for constipation

Water insoluble fiber is found in vegetables, wheat, corn and rice bran, and other whole grains.When consumed within normal limits, it absorbs liquid along the way and accelerates the passage of food through the gastrointestinal tract, which is especially useful for the prevention and prevention of constipation.

4. Food for intestinal bacteria

It is also important to know that the long chains of polysaccharides that make up dietary fiber are not broken down in the small intestine. This is because our digestive enzymes simply cannot break them down. Undigested plant fibers enter the large intestine, where some of them are fermented by beneficial intestinal bacteria, and the other part is released unchanged.

According to the degree of microbial fermentation in the colon, cellulose fibers are divided into:

• Fully fermentable: pectin, gums, mucus, hemicellulose.
• Partially fermentable: cellulose, hemicellulose.
• Non-fermentable: lignin.

Fully fermentable fibers are especially useful in this list, as they feed our microbiome. And healthy and “nourished” gut bacteria is a healthy immune system. I wrote more about prebiotic fiber and microbiome nutrition here.

5. Natural sorbent

Insoluble plant fibers, which are not fermented by microflora, leave the body unchanged. On the way, they absorb water and toxins from the digestive tract, acting as an excellent natural sorbent. At the same time, the intestinal mucosa is less in contact with toxic pollutants, which significantly reduces the risk of colon cancer.

So, if you ate something that is not very healthy, and you want it to come out of you faster and be absorbed as little as possible, eat more coarse fiber next.For example, you can arrange a smoothie fasting day by adding a teaspoon of plant fiber to each shake.

6. Source of CCG acids

As we already know, some types of fiber are fermented by bacteria. As a result of this process, short-chain fatty acids and other valuable metabolites necessary for the body to function are formed in the intestine.

7. Reducing the risk of metabolic syndrome and cardiovascular disease

Research shows that increasing the proportion of fiber in the diet reduces the risk of metabolic syndrome, a combination of factors that increase the risk of heart disease and diabetes.These factors include high blood pressure, high insulin levels, being overweight (especially around the belly), high triglyceride levels, and low “good” HDL cholesterol.

For example, passing through the duodenum, where food is exposed to bile, fiber actively absorbs the substances that make up its composition (bile acids, bilirubin, cholesterol), thereby preventing the formation of stones in the gallbladder and lowering cholesterol.

8.Detoxification

Fiber has antioxidant properties – it binds and removes toxins. In particular, and this is especially important, fiber binds and removes estrogen-like substances that come to us from the environment (plastic, cosmetics, household chemicals) and act as endocrine disruptors in the body. In today’s world flooded with chemistry and toxins, this ability of fiber is especially important.

Rates of fiber

Modern nutritionists and nutraceuticals recommend 30 to 50 grams of fiber per day for an adult.For children: 10 grams + 1 gram for each year of life. That is, for a child of 10 years old, the fiber rate will be 20 grams / day.

Is Added Fiber Needed?

Now let’s talk about added fiber and the nuances of using it. First, is added fiber needed at all? There has been a lot of controversy recently on this topic.

Judge for yourself. Ideally, dietary fiber should come from a variety of foods – fruits, vegetables, herbs, cereals, legumes, nuts.The key point is that it should be assorted whole plant foods that have not been industrially processed or minimally processed.

However, in fact, the diet of the average resident of the city is oversaturated with animal products, in which there is no fiber at all, as well as refined plant products. It’s all white: white, bread, white rice, white sugar, white pasta. Refining is destructive in that it removes the most valuable thing from the product – fiber.

Whole plant foods are either inadequate or undergoing fiber-reducing treatments (juicing, cooking jam, etc.).

Fiber content in some products:

• in 200 grams of buckwheat porridge there is only 5 grams of fiber,
• in 100 grams of greens – 2 g,
• in 100 grams of carrots – 2.4 g

Obviously that with such a nutritional picture, the introduction of additional fiber is necessary.

How to consume added fiber without gastrointestinal effects?

Let’s start with the contraindications. They are: an active stomach ulcer, colitis and enterocolitis. Pregnancy and breastfeeding are not contraindications.

More is not better

It is a mistake to think that the more fiber you eat, the more benefits you get. Moreover, eating more than 50-60 grams of fiber per day (meaning all fiber per day: from foods + added) can cause bloating and gas formation.

Also, excess fiber impairs the absorption of trace elements from foods. Dietary plant fibers, consumed in large quantities, accelerate the movement of food through the gastrointestinal tract, reducing the absorption of nutrients by the intestinal walls. The body simply does not have time to assimilate the required amount of nutrients before food leaves it. However, subject to the recommended dose and taking courses, this effect is not observed.

Remember about water!

It is important to remember that when consuming fiber, be sure to drink at least 2 liters of water per day.However, if you do not have enough water and physical activity, plant fibers are likely to cause constipation.

Start with small doses and gradually increase

The added fiber should be added gradually to allow time for the GI tract to adapt. This moment is especially important for people whose usual diet is poor in fiber. If you neglect this rule, you can earn bloating and gas formation, caused by the increased fermentation of fibers, which is unusual for the gastrointestinal tract.

To minimize these potential effects, start with 1 teaspoon of added fiber daily per day.Listen carefully to the body and its signals. If all is well, gradually bring your fiber intake up to the recommended rate for a healthy diet.

Remember food combinations

When eating fiber, it is very important not to forget about the principles of food combinations that form the basis of separate nutrition. Fiber is a carbohydrate that is highly undesirable to combine with proteins, including dairy products. It is best to add dietary fiber to a green smoothie, plant-based milk, porridge, or simply drink a glass of water.

Gluten Free!

A growing body of research suggests that fiber-rich grains containing gluten are associated with a variety of gastrointestinal diseases, including collorectal cancer. Cardiologist William Davis, in his book Wheat Belly, argues that eating gluten, even in healthy people, increases the risk of developing serious diseases such as arthritis and hypertension.

This fact casts doubt on the value of the most popular source of fiber, wheat bran (which can be found in every pharmacy today), prompting new sources of added fiber to be considered.

Add Probiotic

Fiber is a prebiotic fiber or prebiotic. That is, food for bacteria. It will be great if at the same time you start taking a good probiotic – the bacteria themselves. These can be either cultures in the form of a powder or live bacteria contained in fermented foods. Probiotics + Prebiotics = a healthy microbiome.

My experience: Ground flaxseed, apple fiber, Siberian fiber, beet fiber Nutriel

I tried various types of added fiber – ground flaxseed, apple and ready to tell Siberian to you about the results.

“Siberian fiber”

I tried Siberian fiber at the dawn of my healthy diet 7 years ago. There was still not so much scientific evidence about gluten, so the question of the usefulness of such fiber was not raised. The problems that I had at that time – excess weight, spontaneous overeating, frequent bloating, exacerbation of histaminosis – “Siberian fiber” did not solve.

Much later, when I learned about gluten and discovered my sensitivity to it, I realized the uselessness of “Siberian fiber” and, in general, any bran.The product itself is not bad and even contains many valuable additives, but gluten negates everything.

Ground flaxseed

The advantages of this option are that lignans from flax are natural phytoestrogens that exhibit antioxidant activity. They promote healthy cell replication and cardiovascular function. Flax is also a good source of fatty acids and protein. Flax is also delicious and fits perfectly into cereals and granolas. Smoothies thicken from him.And if you add water to the ground flaxseed, you can get a “vegan egg” for baked goods and desserts. For the price – very affordable.

There are two minuses – there are not very many dietary fibers in flax, and these are fibers of the same type.

Now Food Apple Fiber

Same disadvantages – only one type of fiber and generally a small amount of fiber per serving. Only 4 g per tablespoon. Also, this fiber seems to contain pectin, but the composition of this is not indicated anywhere.

Advantages – taste and price.

“Gentle fibers”. Jarrow Formulas Soluble & Insoluble Fiber

Good Composition – Multiple Fiber Types. A combination of insoluble fibers (flax and chia) with soluble ones (flax seeds, orange pulp and peel, gum arabic and inulin-fructo-oligosaccharide). Gluten free! This delicious fiber can be taken for a child.

Minus – price and total amount of fibers. One serving (16 grams) contains only 9 grams of fiber.

Nutriel Beet Fiber

This is my latest discovery. Beet fiber is an organic product made from premium beets. First, I tried regular fiber, and the options with freeze-dried berries: blueberries, lingonberries and sea buckthorn. Berries are generously poured into the package and they are really freeze-dried.

The main benefit of Nutriel fiber is that it is gluten free, but contains pectin. The manufacturer claims to use beets with a high pectin content (20%).Thus, this is so far the only fiber, including the ayherb assortment, with such a pectin content.

What is pectin and why is it good?

Pectin is a structural plant substance with binding properties. It is present in all plants, but most of all in apples, beets and citrus peels. Pectin is responsible for the turgor of the fruit, its drought tolerance and shelf life. In food production, pectin is used as a gelling agent – for example, in the manufacture of pastilles.

Once in the human body, pectin passes through the stomach undigested, then in the small intestine inhibits the secretion of pancreatic enzymes, thus reducing the absorption of fats, proteins and carbohydrates (which is very useful for overweight, tendency to overeat).

Moving into the large intestine, part of the pectin is fermented by bacteria in the large intestine. Intestinal microorganisms partially hydrolyze pectin substances with the formation of oligo- and galacturonic acids, which are absorbed in the intestine and enter the bloodstream. These acids bind lead, cadmium, mercury and other heavy metals in the blood and excrete them in the urine. Scientists have found that the lower the molecular weight of pectin, the better its ability to bind metals.

Pectin remaining after fermentation readily forms metal pectinates, including lead, envelops the intestinal wall and reduces the absorption of molecules of highly toxic substances, excreting them in the feces. Thus, pectins can both bind heavy metals coming from outside and prevent their secondary absorption in the gastrointestinal tract with bile or as part of digestive secretions.

Also, Nutriel fiber has an optimal fractional composition of the cell – not a powder or large pieces, which allows the fibers to perform their cleansing functions without injuring the gastrointestinal tract. There is a misconception that the larger the pieces of fiber, the better it cleans the intestines. This is not true. What’s more, large pieces leave scars on the intestinal walls, where the body secretes additional mucus for healing, and which over time can lead to serious problems.

Minus Nutriel – one type of fiber in the composition.

Summary

As a result of my searches, I settled on Nutriel as the best combination of price and quality, and at the time of this writing I have been eating it for a month. I add it to my morning smoothie by mixing spinach or arugula, frozen banana, and 1 scoop of fiber. I also eat a spoon at lunchtime and in the evening with a glass of water.

As a result, the manifestations of histaminosis, which began after a little indulgence in the form of coffee, mushrooms and seafood, completely disappeared in one day.The gastrointestinal tract feels very comfortable, and the skin is even cleaner.

Ahead of your questions, let me tell you about the scheme according to which I introduced Nutriel:

• 1-2 days: 1 teaspoon in the morning smoothie
• 3-5 days: 1 teaspoon in the morning smoothie + 1 teaspoon half an hour before supper.
• Day 6 and beyond: 1 teaspoon in the morning smoothie + 1 teaspoon before or during lunch + 1 teaspoon half an hour before dinner.

That’s it!

Source here.

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How much fiber is needed to lose weight

Fiber is an excellent source of nutrients, which also contributes to weight loss. But do we consume enough of it every day? How much fiber should you eat to lose weight? Nutritionist Carey Gans, author of , The Little Diet: 10 Steps to a Better Self, , knows the answers to these questions.He claims that fiber helps us feel fuller longer, fuel our gut bacteria, and lower blood sugar.

UK Health Service The National Health Service recommends 25 to 30 grams of fiber per day . For comparison, that’s seven apples or half a head of broccoli. However, research shows that the average Briton doesn’t eat as much fiber in a day. And you? What will change if you start consuming more fiber?

1.You will feel full longer. Eating enough fiber (from vegetables, fruits and cereals) will keep you feeling fuller longer because it is absorbed much more slowly than simple carbohydrates.

2. You will have fewer snacks. According to Dr. Hans, the more fiber you have in your diet, the less tempting you will be to have a sweet and unhealthy snack.

3. You will maintain a healthy digestive system. A diet rich in fiber will keep your digestive system running smoothly – you will forget about constipation and will spend less time in the toilet.

4. You will effortlessly lose those extra pounds. Another bonus that the increased amount of fiber in the menu provides: healthy and healthy foods for losing fat (fruits, vegetables and whole grains) will gradually replace fast carbohydrates. If you stick to your daily fiber intake, you will no longer have to count calories.

How to start eating more fiber. Since eating seven apples in one sitting is not as realistic as it sounds to meet your daily quota, you need to spread your high fiber intake across all of your meals and snacks throughout the day. “Every meal should include at least eight grams of fiber,” advises Carey Gans. To reach your goal of 30 grams per day, follow the plan and choose foods from this list:

Medium pear – 6 g fiber
Apple with peel – 3-4 g fiber
Half an avocado – 6 g fiber
Oatmeal Porridge – 4 g Fiber / Serving
Quinoa – 5 g Fiber / Serving
Barley – 8 g fiber / serving
Raspberries – 8 g fiber / serving
Artichoke – 10 g Fiber / Serving
Chia seeds – 10g fiber
White cabbage – 2.5 g fiber / 100 g
Pumpkin seeds – 4.2 g fiber / 100 g

If you distribute fiber-rich foods throughout the day, use them as healthy snacks, you yourself will not notice how without strain and extra effort you will fulfill your daily norm.Fiber is one of the most underrated and important foods to help you achieve your health and weight loss goals.

90,000 How much fiber does the body need on a daily basis, and in what foods it is

Recently, more and more often you can hear about fiber as an incredibly necessary and useful part of the diet for human health. While not a so-called nutrient, fiber is indeed an essential component of the diet.Darya Zolotovskaya, a nutritionist, told the correspondent of the Minsk-Novosti agency about the beneficial properties of fiber and how much it should be consumed daily.

– Fiber has many benefits for the body, from improving bowel function and blood sugar regulation to lowering bad cholesterol levels and helping you lose weight. The amount of fiber consumed daily is determined by gender and age. In fact, there is quite a lot of it in different products, but it is precisely such healthy food that most of them do not pay attention to.Still, many people had a dislike for cereals and vegetables in childhood, – explains D. Zolotovskaya.

So how much fiber should you eat per day?

Fiber recommendations vary and can be as high as 38g for men and 25g for women daily. The amount of plant fiber for a child is easy to determine: add to the age of the child 5. For example, a 12-year-old child should receive 17 g (12 + 5 = 17) of fiber daily.

Which foods are rich in fiber

Vegetable fibers can be obtained from fruits, vegetables, whole grains, legumes and nuts.

– We are talking about plant foods, most of which are very rich in other valuable nutrients. For example, a bowl of oatmeal for breakfast covers up to 20% of the daily fiber requirement, – explains the nutritionist.

100 g of wheat contains 12.2 g of fiber, brown rice – 3.4 g, corn – 7.3 g.If we talk about fruits and vegetables, then you need to consume at least 5 servings per day. When we talk about a serving, we mean 1 medium-sized fruit or vegetable. Seems overwhelming? It just seems to be enough to add grains, vegetables and fruits to the main dishes.

How Fiber Improves Health

Eating fiber can help you lose weight as it satiates well and therefore allows you to last longer until your next meal. It also slows down the absorption of carbohydrates by normalizing blood sugar levels.In addition, fiber improves bowel function by maintaining the correct microflora in it.

– It is important to understand that as the amount of fiber consumed increases, flatulence and abdominal cramps can occur. This is due to the fact that the intestines are not yet used to such stress. Therefore, I recommend increasing the amount of fiber consumed daily gradually, – concludes Daria Zolotovskaya.

90,000 About the benefits of fiber in the diet

If a person decides to lose weight, he first of all should revise his daily menu and allocate time for sports exercises.It should be remembered that the process of losing weight is 30% dependent on sports and 70% on the food that is consumed. This means that without physical exertion, full weight loss will not work, but first of all, you need to streamline your diet.

In order to not be in vain, of course, first it is better to study the information in this area. It has long been a known fact that significantly reducing the amount of food consumed is not a way out of the situation, but rather an aggravation of it.Those who thoroughly study the issue of weight loss know that most nutritionists recommend eating food with an energy value of about 1300-1500 calories. And, of course, a big role will be played by what kind of food this amount of energy will enter the body with.

People who are concerned about their weight, if they have carefully approached the study of this problem, are well aware of the benefits of dietary fiber, better known as fiber. Today it is no secret to anyone that proper nutrition is not only a certain ratio of basic elements – carbohydrates, fats and proteins, but also the obligatory presence of fiber.Let’s see what its value is.

Fiber – what is it?

The term “fiber” means coarse fibers that make up the membrane of plant cells. They belong to the class of “correct”, that is, complex or slow carbohydrates. Due to their properties, these dietary fibers are able to free the human body from food residues stuck in the digestive tract. But this is far from the only beneficial quality of dietary fiber.

There are two types of fiber:

• Insoluble.
• Soluble.

Accordingly, the first type of fiber is not absorbed by the walls of the stomach and intestines, while the second is subject to dissolution. Therefore, the effect on the body of insoluble and soluble fiber will be different. One thing is certain – the effect of consumption is purely positive and both types should be present in the diet. And this applies not only to people who are losing weight, but also to those who care about their health.

Insoluble fiber

The main representatives of insoluble fibers are organic compounds such as cellulose and lignin.These substances cannot be digested by the human digestive system. When immersed in water, these fibers increase in volume and swell. In this form, insoluble fiber moves through the stomach and all parts of the intestine and leaves the body. Along the way, the fibers, as it were, cleanse the walls of the gastrointestinal tract from food debris that have not been digested, thereby preventing the occurrence of fatty deposits and intoxication of the body.

The thing is that the swollen fiber fills the digestive tract, signals are sent to the brain that the stomach is full, and the feeling of hunger does not appear for a long time.As a result, a person does not have the desire to eat something once again. In addition, insoluble fiber helps keep your bowels healthy. Since lignin and cellulose are not broken down in the gastrointestinal tract, they are certainly excreted from the body, and in a natural way, without additional stimulation. This will remove toxins that fiber binds. Regular intake of this type of fiber stimulates the contraction of the walls and small and large intestines. Then constipation and their unpleasant consequences will not occur.

Another plus of fiber is that the villi of the cleaned intestine will better absorb valuable substances from food.

Soluble fiber

This type of fiber is composed of polysaccharides. Their principle of action on the body will be slightly different. The varieties of soluble fibers are inulin, pectin, and also gum.

Soluble fiber can not only swell when interacting with liquid, but also dissolve under the action of gastric and intestinal juice.At the same time, it also has beneficial effects on health.

Useful properties of soluble fiber look like this:

• Gastrointestinal filling, slow absorption. Because of this, it reduces the release of glucose in the blood.
• Binding and excretion of cholesterol molecules. Thus, it reduces the risk of cardiovascular disease.
• Binding of substances responsible for the formation of cancerous tumors. Toxins are removed from the body along with fiber.
• Creation of an environment in the intestine in which beneficial microorganisms reproduce well. They help fight disease-causing bacteria and boost immunity.
• Reduction of symptoms such as heartburn and bloating.

In addition to everything, along with soluble fiber, a sufficient amount of energy enters the body, providing an influx of physical strength.

Where to find fiber

Of course, you can get dietary fiber from special additives.But it is better to turn to natural products, which, in addition to fiber, will also contain useful trace elements and vitamins.

These products contain a sufficient amount of soluble and insoluble fiber:

• Vegetables – beets, carrots, cabbage, broccoli, pumpkin, cucumbers, lettuce, tomatoes.
• Fruits – citrus fruits, apricots, plums, pears, quince, apples, dried fruits.
• Cereals – oats, buckwheat, wheat.
• Legumes – peas, lentils, beans.