How much fiber should you consume daily. What are the types of dietary fiber. What health benefits does fiber provide. How can you increase your fiber intake. What are some high-fiber food options. When should you consider fiber supplements. How does fiber impact various health conditions.

Understanding Dietary Fiber: Types and Functions

Dietary fiber is a crucial component of a healthy diet, but many people are unsure about how much they should consume and where to find it. Let’s explore the world of fiber and its importance for our overall well-being.

Fiber is the indigestible part of plant foods that passes through our digestive system mostly intact. It can be categorized into two main types:

• Soluble fiber: Dissolves in water to form a gel-like substance
• Insoluble fiber: Does not dissolve in water and adds bulk to stool

What’s the difference between soluble and insoluble fiber? Soluble fiber slows down digestion and can help regulate blood sugar levels, while insoluble fiber promotes regular bowel movements and prevents constipation. Both types offer unique health benefits and are essential for a balanced diet.

Sources of Soluble Fiber

Soluble fiber can be found in various foods, including:

• Oats and barley
• Legumes (beans, lentils, peas)
• Fruits like apples, bananas, and berries
• Vegetables such as carrots and brussels sprouts
• Psyllium husk

Sources of Insoluble Fiber

Insoluble fiber is abundant in:

• Whole grains (wheat bran, brown rice)
• Nuts and seeds
• Vegetables like cauliflower and green beans
• Fruit skins and peels

Health Benefits of a High-Fiber Diet

Incorporating adequate fiber into your diet can lead to numerous health benefits. What are the main advantages of consuming fiber-rich foods?

1. Improved digestive health
2. Better weight management
3. Lower cholesterol levels
4. Regulated blood sugar levels
5. Reduced risk of certain cancers
6. Enhanced heart health
7. Increased longevity

How does fiber contribute to digestive health? Fiber adds bulk to stool, making it easier to pass and reducing the risk of constipation. It also feeds beneficial gut bacteria, promoting a healthy microbiome.

Can fiber help with weight loss? Yes, high-fiber foods tend to be more filling, which can lead to reduced calorie intake and better weight control. Additionally, fiber slows down digestion, helping you feel satisfied for longer periods.

Recommended Daily Fiber Intake

How much fiber should you consume each day? The Academy of Nutrition and Dietetics recommends:

• 25-35 grams of total fiber per day for adults
• 10-15 grams from soluble fiber
• 14 grams of fiber per 1,000 calories consumed

However, these recommendations may vary based on age, gender, and individual health needs. For adults over 70, the recommendations are slightly lower:

• Women: 21 grams per day
• Men: 30 grams per day

What factors influence fiber requirements? Age, gender, overall health, and total calorie intake all play a role in determining the ideal fiber consumption for an individual. It’s always best to consult with a registered dietitian or healthcare provider for personalized recommendations.

Strategies for Increasing Fiber Intake

If you’re looking to boost your fiber intake, consider implementing these practical tips:

1. Gradually increase fiber consumption to avoid digestive discomfort
2. Choose whole grain products over refined grains
3. Incorporate a variety of fruits and vegetables into your diet
4. Snack on nuts and seeds
5. Experiment with high-fiber alternatives like quinoa, buckwheat, or lentil pasta
6. Add beans and legumes to soups, salads, and main dishes
7. Sprinkle bran or chia seeds into yogurt, cereal, or baked goods

How can you ensure you’re getting enough fiber throughout the day? Start by reading nutrition labels and choosing products with at least 3-5 grams of fiber per serving. Aim to include a fiber-rich food in each meal and snack.

Sample High-Fiber Meal Plan

Here’s an example of how you can incorporate more fiber into your daily meals:

• Breakfast: Oatmeal with berries and chia seeds
• Snack: Apple slices with almond butter
• Lunch: Whole grain wrap with hummus and mixed vegetables
• Snack: Carrot sticks with lentil dip
• Dinner: Grilled chicken with quinoa and roasted brussels sprouts

Potential Challenges and Considerations

While increasing fiber intake is generally beneficial, there are some factors to keep in mind:

What are the potential side effects of consuming too much fiber? Rapid increases in fiber consumption can lead to bloating, gas, and abdominal discomfort. To avoid these issues, increase fiber intake gradually and ensure adequate hydration.

How does fiber interact with medications? Fiber can interfere with the absorption of certain medications. It’s important to consult with your healthcare provider about the timing of fiber consumption in relation to your medication schedule.

Can fiber consumption affect nutrient absorption? In some cases, very high fiber intake may bind to minerals like iron, zinc, and calcium, potentially reducing their absorption. Maintaining a balanced diet and not exceeding recommended fiber intake can help mitigate this risk.

Fiber Supplements: When and How to Use Them

For individuals struggling to meet their fiber needs through diet alone, supplements may be an option. However, it’s crucial to approach supplementation carefully.

When should you consider fiber supplements? Fiber supplements may be beneficial if you have difficulty consuming enough fiber-rich foods due to dietary restrictions, digestive issues, or other health concerns. Always consult with a healthcare provider before starting any supplement regimen.

What types of fiber supplements are available?

• Psyllium husk
• Methylcellulose
• Inulin
• Wheat dextrin

How should fiber supplements be taken? Follow the instructions on the product label and start with a low dose, gradually increasing as tolerated. Always take fiber supplements with plenty of water to prevent constipation and promote proper absorption.

Fiber’s Role in Managing Specific Health Conditions

Fiber plays a crucial role in managing various health conditions. Let’s explore how it can benefit specific health issues:

Diabetes Management

How does fiber help regulate blood sugar levels? Soluble fiber slows down the absorption of sugar, helping to prevent rapid spikes in blood glucose. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition.

Heart Health

What is the connection between fiber and cardiovascular health? Soluble fiber has been shown to lower LDL (bad) cholesterol levels by binding to cholesterol particles and removing them from the body. This can contribute to a reduced risk of heart disease and stroke.

Digestive Disorders

How can fiber help manage conditions like irritable bowel syndrome (IBS) or diverticulosis? While fiber can be beneficial for many digestive issues, the type and amount of fiber may need to be tailored to individual needs. For some conditions, a low-fiber diet may be temporarily recommended. Always consult with a gastroenterologist or registered dietitian for personalized advice.

Weight Management

Can fiber aid in weight loss and maintenance? High-fiber foods tend to be more satiating, which can help control appetite and reduce overall calorie intake. Additionally, some types of fiber can promote the growth of beneficial gut bacteria, which may play a role in weight regulation.

Innovative High-Fiber Food Options

As awareness of fiber’s importance grows, food manufacturers are developing new and exciting high-fiber products. What are some innovative options to increase your fiber intake?

• Chickpea pasta
• Cauliflower rice
• Coconut flour
• Green banana flour
• Fiber-fortified beverages
• High-fiber snack bars
• Vegetable-based wraps

How can you incorporate these foods into your diet? Experiment with replacing traditional ingredients with these high-fiber alternatives. For example, try using cauliflower rice instead of regular rice in stir-fries or substituting chickpea pasta for wheat pasta in your favorite dishes.

Fiber-Rich Recipe Ideas

Looking for inspiration to create delicious, high-fiber meals? Try these recipe ideas:

1. Overnight chia seed pudding with mixed berries
2. Lentil and vegetable soup
3. Whole grain salad with roasted vegetables and nuts
4. Homemade energy balls with dates, nuts, and seeds
5. Baked sweet potato topped with black beans and avocado

The Future of Fiber Research

As our understanding of nutrition evolves, researchers continue to explore the potential benefits of fiber. What are some emerging areas of fiber research?

• Fiber’s impact on the gut microbiome and its relation to overall health
• The role of specific types of fiber in disease prevention
• Development of novel fiber sources and supplements
• Personalized fiber recommendations based on individual gut bacteria profiles

How might future research change our approach to fiber consumption? As we learn more about the complex interactions between fiber, gut bacteria, and various health outcomes, we may see more tailored recommendations for fiber intake based on individual health goals and genetic factors.

Overcoming Common Barriers to Fiber Intake

Despite the known benefits of fiber, many people struggle to meet the recommended daily intake. What are some common barriers to consuming enough fiber, and how can they be addressed?

Lack of Time

How can busy individuals incorporate more fiber into their diets? Meal prepping high-fiber foods, keeping readily available fiber-rich snacks on hand, and choosing convenient options like pre-cut fruits and vegetables can help overcome time constraints.

Taste Preferences

What if you don’t enjoy the taste of high-fiber foods? Start by gradually introducing fiber-rich foods and experimenting with different preparation methods. For example, roasting vegetables can enhance their flavor, making them more appealing.

Digestive Discomfort

How can you minimize digestive issues when increasing fiber intake? Increase fiber gradually, drink plenty of water, and pay attention to which types of fiber agree with your digestive system. Some people may find that certain high-fiber foods cause less discomfort than others.

Cost Concerns

Are high-fiber foods more expensive? While some fiber-rich products may be pricier, many affordable options exist. Focus on whole grains, legumes, and seasonal fruits and vegetables to boost fiber intake without breaking the bank.

Fiber Throughout the Lifespan

Fiber needs can vary throughout different life stages. How do fiber requirements change as we age, and what considerations should be taken into account?

Childhood and Adolescence

Why is fiber important for growing children? Adequate fiber intake in youth can help establish healthy eating habits, promote regular bowel movements, and support overall growth and development. How much fiber do children need? A general guideline is to add 5 to the child’s age to determine the number of grams of fiber they should consume daily.

Pregnancy and Breastfeeding

How does fiber intake affect pregnant and breastfeeding women? Sufficient fiber can help prevent constipation, which is common during pregnancy, and support overall digestive health. However, excessive fiber intake may interfere with the absorption of important nutrients, so balance is key.

Older Adults

What special considerations should older adults keep in mind regarding fiber intake? While fiber remains important for digestive health and disease prevention in older adults, some may need to adjust their intake due to changes in appetite or digestive function. Consulting with a healthcare provider can help determine the optimal fiber intake for individual needs.

Cultural Perspectives on Fiber-Rich Diets

Fiber intake can vary significantly across different cultures and cuisines. How do various cultural diets incorporate fiber-rich foods, and what can we learn from these traditions?

Mediterranean Diet

What makes the Mediterranean diet high in fiber? This diet emphasizes whole grains, legumes, fruits, and vegetables, naturally providing a good amount of dietary fiber. The inclusion of nuts and seeds also contributes to its fiber content.

Asian Cuisines

How do Asian diets incorporate fiber? Many Asian cuisines feature fiber-rich foods like brown rice, vegetables, and legumes. For example, traditional Japanese diets often include seaweed, which is a good source of soluble fiber.

African Diets

What fiber-rich foods are common in African cuisines? Many African diets include whole grains like millet and sorghum, as well as a variety of fruits, vegetables, and legumes, providing ample fiber.

By exploring diverse culinary traditions, we can discover new and delicious ways to incorporate fiber-rich foods into our diets, promoting better health and enjoyment of meals.

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.

Daily Fiber Intake | What does 25 grams of fiber look like?

According to Dietary Guidelines issued by the USDA, adults should aim to for a daily fiber intake of at least 14 grams for every 1,000 calories consumed, setting a base Daily Value at 25 grams of fiber. (The Institute of Medicine recommends eating even more fiber for maximum health benefits. Think 21-25 grams for women and 30-38 grams for men.) You already know that each Fiber d’Lish bar has 12 grams of fiber, but what does 25 grams of fiber look like in other foods?

How much fiber is in an apple? Each large apple contains about 5 grams of fiber. Make sure to eat the skin!

There are about 2 grams of fiber in every ounce of dark chocolate. Choosing dark over milk chocolate also gives you added antioxidants.

Baby carrots are a great snack, but each one only provides about 0.3 grams of fiber. At that rate, you’d have to eat 83 baby carrots to get 25 grams of fiber!

Packing a large orange in your lunch each day is an easy way to get about one sixth of your daily 25 grams of fiber, as one large orange packs about 4.4 grams.

Each cup of shredded coconut contains about 7 grams of fiber… and 120% of the daily value of saturated fat. If you’ve got a hankering for coconut, a small amount is enough to add the coconut flavor you crave, along with a decent amount of fiber.

With 3.6 grams of fiber in each cup of blueberries, adding one cup to your morning oatmeal can help you start the day strong, so you can be well on your way to reaching your fiber goal.

Peanuts are tasty, and high in fiber and protein. There are 12 grams of fiber in just 1 cup! But peanuts also have a surprisingly high fat content. If you’re going to snack on nuts, try to keep your serving size to about 1/4 cup.

They may look like prunes, but you’d have to eat a whole lot of raisins (about 5 cups!) to reach 25 grams of fiber. Each small box of snack raisins only contains about 1.6 grams of fiber – along with a very high 25 grams of sugar. If you ate 5 cups of raisins to get your 25 grams of fiber, you’d also be taking in over 400 grams of sugar!

Adding a banana to your daily diet is a helpful and tasty way to get some of the potassium your body needs. But you’d still need to eat eight bananas to reach a goal of 25 grams of fiber.

It’s a good idea to reach your recommended daily fiber intake from a combination of fruits, vegetables, whole grains and seeds, so you get a mix of other vitamins and nutrients that are naturally found in whole foods. If you’re looking for a natural, on-the-go high-fiber option, try one of the 8 flavors of Fiber d’Lish. Made with whole grains and seeds, and sweetened with real fruit juice, each bar provides 12 grams of fiber. Flavors range from Chocolate Brownie, to Banana Walnut, to Cinnamon Raisin, to Coconut Macaroon.

BROWSE ALL 8 FIBER d’LISH FLAVORS HERE!

Nutrition information on amount of fiber, sugar and fat in different foods taken from USDA measurements.

How Much Fiber Should You Get in a Day?

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If you’ve been hearing the word “fiber” thrown around a lot more these days, it’s for a good reason. Research is starting to unlock the benefits of daily dietary fiber intake, suggesting that a diet rich in some types of fiber may help lower cholesterol, regulate blood sugar, manage weight, and regularity.

Fiber comes in two types: soluble fiber and insoluble fiber. Soluble fiber works to slow the movement of food from the stomach to the intestine. Some natural foods that contain a healthy serving of soluble fiber include fruits, vegetables, beans, and lentils.

Insoluble fiber holds onto water, which allows it to help regulate bowel movements, and it’s not digestible, meaning that it passes through our digestive system in its original form. Some foods that contain insoluble fiber include wheat bran, nuts, and vegetables, such as cauliflower and green beans.

While most of us know that fiber is an important nutrient, many of us just aren’t getting enough of it in our diets. So, that begs the question: how much fiber are we supposed to get every day?

How Much Fiber Do We Need Daily?

The Academy of Nutrition and Dietetics recommends that adult women get about 25 grams of fiber per day, while adult men should aim for 38 grams. Women over the age of 70 need about 21 grams of fiber a day, while men over the age of 70 should try to consume 30 grams of fiber. If you believe you’re getting under the recommended daily amount, add more fiber slowly, and increase fluids, to prevent constipation and bloating.

Foods Rich in Dietary Fiber

Here are some foods that will help you incorporate more fiber into your diet:

• Whole grain breads that contain 2-4 g of dietary fiber per slice
• Raw fruits and vegetables (skin on, when possible)
• Lentil or edamame pasta
• Chia seeds
• Popcorn
• Bran, sprinkled into soups, pastas, and baked goods
• Whole grain crackers
• Whole grain cereals
• Dried fruit

Fiber Supplements

Fiber supplements are another good option if you’re looking to increase your overall fiber intake. Benefiber Healthy Shape is a plant-based prebiotic fiber that’s taste-free and dissolves completely in almost any liquid.^‡ When you stir 3 ¼ teaspoons into an 8 oz beverage and take two times daily, not only will you be increasing your fiber intake, but Benefiber Healthy Shape will help you feel fuller for longer.^{* **}

^*Clinical studies show benefits with regular use.

^**These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Use as directed.

^‡ Not recommended for carbonated beverages.

How Many Grams of Fiber Should We Have Daily? | Healthy Eating

By Leigh Wittman Updated December 12, 2018

Fiber is the part of fruits, vegetables, seeds, nuts, legumes, and whole grains that your body is unable to digest and absorb. Some people also refer to fiber as roughage or bulk. There are two types of fiber: soluble fiber and insoluble fiber. Each of these types of fiber have its own benefits, making them both quite important. The amount of fiber that a person should consume each day varies based upon his or her age and gender.

Fiber Needs for Men

Men who are 50 years old or younger should consume 38 grams of fiber per day, according to MayoClinic.com. Men who are 51 years old or older need 30 grams of fiber per day. However, people who are on a reduced calorie diet may need less fiber. According to SuperKidsNutrition.com, you should aim for 10 to 13 grams of fiber per 1,000 calories you consume. Therefore, if you are consuming 2,000 calories per day, you should aim to eat 20 to 26 grams of fiber.

Fiber Needs for Women

Women who are 50 years old or younger should include 25 grams of fiber per day in their diets, according to MayoClinic.com. Women who are 51 years old or older should eat 21 grams per day of fiber. As with men, women who are on reduced calorie diets may need less fiber and should aim for 10 to 13 grams of fiber for every 1,000 calories they eat.

Importance of Fiber

Fiber is important for a wide variety of reasons. According to Kaiser Permanente, including fiber in your diet reduces your risk of type 2 diabetes and some types of cancer, regulates your digestion, and improves your cholesterol and blood pressure. Soluble fiber turns into a gel when it is mixed with water in the digestive tract. This type of fiber reduces cholesterol levels and promotes healthy blood pressure levels. Insoluble fiber adds bulk to stools and cleans out your colon, helping to prevent constipation.

Incorporating Fiber into Your Diet

If you are not currently eating an ideal amount of fiber each day, it is important to slowly incorporate additional fiber into your diet. Start by adding 1 to 2 grams of fiber to your diet every two to three days until you reach the ideal amount of fiber for you. Adding fiber too quickly can result in gastrointestinal discomfort.

Increasing your consumption of fruits, vegetables, and whole grains can help you reach your ideal fiber intake. This is fairly easy to do by adding a salad or other vegetable as a side to your meals and opting for whole grain breads, pastas, and crackers.

How Much Soluble and Insoluble Fiber Per Day? | Healthy Eating

By Erin Coleman, R.D., L.D. Updated December 17, 2018

Fiber—soluble and insoluble–is a type of carbohydrate your body doesn’t digest or absorb. According to a 2005 review published in the journal “Nutrition,” fiber intake is associated with reduced body mass index, body weight and body fat. Soluble fiber, in particular, has been shown to help reduce low-density lipoprotein the unhealthy type of cholesterol. Eating a variety of high-fiber foods each day will help you reap the health benefits of a high-fiber diet.

Adequate Fiber Intake

The Institute of Medicine provides adequate intake levels for total fiber–soluble plus insoluble combined—based on your age and gender. Adequate intake levels for total fiber are 21 grams per day for women ages 50 and older, 25 grams for women younger than age 50, 30 grams for men ages 50 and older and 38 grams of fiber each day for men younger than age 50. These recommendations are based on calorie requirements for people in each age and gender category.

Individualized Fiber Needs

Your total fiber needs—soluble plus insoluble fiber–are based on your individualized calorie recommendations. According to the Dietary Guidelines for Americans 2010, you should aim for 14 grams of fiber for each 1,000 calories you consume. These guidelines also report that most women need 1,600 to 2,400 calories per day, while most men require 2,000 to 3,000 calories each day to maintain healthy body weights—specific needs are based on age and activity level. For example, someone following a 2,000-calorie diet should aim for 28 grams of fiber each day.

Soluble Fiber

Although there aren’t specific dietary reference intake recommendations for soluble fiber–as with total fiber–the U. S. Department of Health and Human Services’ therapeutic lifestyle changes, or TLC, diet for lowering cholesterol provides recommendations specifically for soluble fiber intake. The TLC diet calls for you to consume 10 to 25 grams of soluble fiber each day to reduce your LDL cholesterol. Soluble fiber is found in psyllium seeds, legumes, fruits, some vegetables, barley and oats. Nuts and seeds are also rich in soluble fiber.

Insoluble Fiber

Although not as beneficial for lowering your LDL cholesterol as soluble fiber, insoluble fiber adds roughage to your diet, which aids in digestive health and helps prevent constipation. Insoluble fiber also helps increase satiety, prevent weight gain and reduce your risk for developing Type 2 diabetes, according to a review published in a 2009 edition of “Arquivos Brasileiros de Endocrinologia e Metabologia.” Insoluble fiber is found in many of the same foods as soluble fiber, such as fruits, vegetables, whole grains, legumes, nuts and seeds.

20 Meals to Reach How Much Fiber Per Day You Need

While most adults clock in their fiber intake at about 15 grams a day, how much fiber per day should you be eating? According to USCF Health, the suggested amount of daily fiber is now about 25 to 29 grams, based on findings from new research published in The Lancet. The study found that participants who consumed more dietary fiber each day also had a lower body weight, along with lower blood pressure and cholesterol levels, on average. The USDA has even adjusted its recommendation of fiber intake to 28 grams per day, so there’s a good chance you might have to up your fiber consumption, right?

It’s time to start making adjustments to your diet, and while these numbers may seem high, if you focus on eating whole foods that are naturally high in fiber like fruits, veggies, and unrefined grains, you can reach your daily fiber goal before dinner even hits.

We rounded up 20 dietitian-approved meal and snack combinations of foods high in fiber you can eat every day to reach that 28-gram suggestion. And don’t worry, you can pack in fiber in all of your choices, but still whip up creative, delicious meals.

Each option below contains at least 7 grams of fiber per meal. We’ve split it up into breakfast, lunch, snacks, and dinner. If you pick one option from each category throughout the day, you’ll be well on your way to hitting your 28-gram fiber per day recommendation.

High-Fiber Breakfast Ideas

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Fiber: 11.5 grams

Toast with peanut butter can be an energizing, satisfying breakfast—if you choose the right bread and spread. Bread that has the most fiber content will be labeled “100 percent whole grain” rather than just “wheat” or “multigrain.”

“Top it with 1 tablespoon natural peanut butter, where the only ingredient should be peanuts (about 1.5 grams fiber), 1 tablespoon chia seeds sprinkled on top (4 grams fiber) and 1/2 cup berries (about 3 grams fiber),” says Amanda Baker Lemein, MS, RD, for a total of 11. 5 grams of fiber.

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Dave’s Killer Bread 21 Whole Grain Thin Slices (3 g of fiber per slice)
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Fiber: 9 grams

Cooking up oatmeal, especially whole grain steel-cut oats, is another smart fiber-filled choice for breakfast. Steel cut oats are lower on the glycemic index than, say, packets of instant oatmeal that are loaded with added sugar, so this option won’t make your blood sugar spike. “Add ½ cup diced apples and a few walnuts for extra fiber (9 grams total),” says Abbie Gellman, MS, RD, CDN, a member of the Jenny Craig Science Advisory Board.

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Fiber: 9 grams

If you’re more into a savory first meal of the day, avocado toast is the way to go, says Jen Silverman, MS, CNS, NLC. “I use one slice of Ezekiel bread because I feel better when I eat ancient grains and avoid processed wheat, along with ⅓ mashed avocado, one egg, and 1 tablespoon of salsa, or a dash of hot sauce or chili flakes (9 grams fiber total),” Silverman says. The high fiber content of the avocado itself and the whole grain bread is a no-brainer, and the kick of heat in the hot sauce (or chili flakes) has metabolism-boosting properties, she adds.

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Ezekiel 4:9 Sprouted Whole Grain Bread (3 grams fiber per slice)
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Fiber: 7 grams

Another solid savory breakfast option is an egg scramble or frittata, and the fiber mostly is sourced from the veggies you add to it. Sauté 1 cup mixed vegetables, like spinach, zucchini, and peppers, mix them with beaten eggs, and scramble together in a pan or bake in the oven, Gellman says. This meal measures up to about 7 grams of fiber.

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Fiber: 10 grams

Maybe you just don’t even have time to whip up a sit-down breakfast each morning, but you still shouldn’t skip out on the meal and its fiber content. Try a smoothie (which you can even prep the night before and take on-the-go), which can, with the right ingredients, have as much as 10 grams of fiber. “My favorite recipe includes one handful of spinach, one handful of kale, one banana, 1 teaspoon hemp seeds, 1 teaspoon cinnamon, 1 tablespoon raw almond butter, and 1 cup Califia Farms Almond Milk, blended,” says Silverman.

High-Fiber Lunch Ideas

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Fiber: 11 grams

Lunch is mostly a meal you pack in advance and take to work or school, so there’s no reason why you shouldn’t put even more thought into making it fiber-filled. If you’re going to whip up a salad to bring with you for example, make sure it’s hearty, You can do this by using all the non-starchy veggies you can find, Baker Lemein says, like mixed greens, spinach, arugula, cucumbers, and broccoli. Two cups of that will equal 5 to 7 grams of fiber. Plus, if you add ½ cup chickpeas, that packs on another 4 grams of fiber. Then, pick a lean protein like tuna, salmon, or chicken, and a hard-boiled egg. Finish the salad off with either 2 tablespoons shredded cheese or sliced nuts, and 1 tablespoon olive oil plus a splash of vinegar, she suggests, for a total of about 11 grams of fiber.

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Fiber: 8 grams

Even if you’re packing lunch, you can get even more creative—and exotic—with your choices if you like. Try making a homemade poke bowl, Silverman suggests, with 1-2 cups riced cauliflower, which you can shred yourself or buy already shredded (2 grams fiber per cup), with a dash of Bragg’s Coconut Aminos, 1 cup shredded purple cabbage (2 grams fiber), ½ cup shredded carrots (2 grams fiber), 1 cup diced cucumbers (about 1 gram fiber), jumbo shrimp, and coconut shavings. Add on even more fiber (and vitamin C) with roasted seaweed or Nori (1 gram fiber per sheet), for a total of 8 grams of fiber per bowl, Silverman says.

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Fiber: 7 grams

Stir up a veggie-heavy soup or stew for tons of fiber that you can easily meal prep for the week, too. “If you’re cooking it at home, the best way to ensure you’re getting at least 7 grams of fiber is to make sure each 1-cup serving contains at least a ½ cup of a variety of beans, such as black beans, white beans, or chickpeas, plus a mix of vegetables such as peppers and tomatoes, and lean protein like chicken or turkey,” Gellman says. “Topping your bowl with ⅓ of an avocado can also help up the fiber,” she adds. Or, if you’re pressed for time and can’t cook up the soup yourself, try making this Jenny Craig White Bean Chicken Chili recipe (6 grams fiber per serving), she says.

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Fiber: 8 grams

You can create your own version of a burrito bowl from your favorite Mexican takeout restaurant, and it’ll contain way more fiber. “I love the vegetable meal bowls from Green Giant Fresh, and the burrito bowl is one of my favorites. All you have to do is heat the veggies and sauce, and add protein and other toppings for a complete meal,” Baker Lemein says. Add 3 to 4 ounces of chicken or lean protein, ¼ an avocado (4 grams fiber), and 2 tablespoons of salsa to complete the meal (8 grams fiber total).

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Green Giant Fresh Burrito Bowl (4 grams fiber each)
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Fiber: 8-10 grams

Lead with leafy vegetables and whole grains as the base of your lunch salad to get the optimal amount of fiber. “Build one by layering some greens, whole grains like quinoa or brown rice, and a variety of vegetables, then adding legumes such as beans or lentils,” Gellman says. For measurements, go for 2 to 3 cups veggies and ½ cup grains, for about 8-10 grams of fiber total.

High-Fiber Snack Ideas

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Fiber: 12 grams

For a high-fiber, clean snack that has sweet and savory elements, go with a sweet potato “toast.” Start by baking sweet potato rounds at 400 degrees for 18 to 20 minutes, Silverman says. Her go-to topping is tangy plain Greek yogurt and blackberries, which have more fiber than other berries. “Once they’ve cooled, take four rounds (4 grams fiber), top them with a dollop of Greek yogurt, and sprinkle on 1 cup of blackberries between the four rounds (8 grams fiber), for a total of 12 grams of fiber,” she explains.

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Fiber: 7 grams

As always, it’s important to be aware of the nutrition labels when you buy any packaged foods, specifically keeping an eye on the added sugar content. Baker Lemein recommends an RX Kids Bar (3 grams fiber), plus ¼ cup of some roasted nuts (4 grams fiber) if you don’t have enough time to prep a full snack—most varieties have at least 3 grams of fiber, and are sweetened naturally by dates and nuts instead of cane sugar.

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RX Kids Bar, Peanut Butter and Jelly (3 grams fiber)
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Shutterstock

Fiber: 8-10 grams

An easy snack option you can never go wrong with is hummus and vegetable dippers, Gellman says. Between the 1 cup veggies, and the protein and fiber from 1 to 2 tablespoons of the chickpea spread, you can rack up 8 to 10 grams of fiber.

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Fiber: 8 grams

Another simple snack worth 8 grams of fiber is a small apple (4 grams fiber) and ¼ cup roasted nuts, like almonds (4 grams fiber, plus protein). The combination of protein and fiber is what keeps you full through the afternoon, Baker Lemein says.

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Fiber: 7 grams

If you’re craving a sweeter snack but don’t want to go overboard on sugar, try plain Greek yogurt paired with some mixed berries (about 3 to 4 grams per ½ cup serving), and a granola that is lower in sugar, Gellman says. Also, look for granolas packed with whole grain oats, and seeds like chia or flax seeds to make sure they’re high in fiber, instead of dried fruit or chocolate, which can spike the sugar content.

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KIND Healthy Grains Clusters Vanilla Blueberry Clusters with Flax Seeds (4 grams fiber per ⅓ cup serving)
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High-Fiber Dinner Ideas

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Fiber: 13 grams

“One dinner in my weekly meal rotation is homemade ‘ratatouille,’ with meatballs made of ground turkey and ½ cup chickpea pasta (13 grams fiber). I make my ratatouille by cubing zucchini, squash, eggplant, onions, and stewed tomatoes (3 grams fiber), then baking them with olive oil, basil, oregano, and sea salt,” Silverman says. “The chickpea pasta is rich in fiber, with 13 grams per serving, plus 25 grams of protein, making it the perfect healthy, low-carb alternative to your standard Italian dinner,” she adds.

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Banza Chickpea Rotini Pasta (13 grams fiber per ½ cup serving)
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Fiber: 8 grams

Dinner can easily be thrown in the oven while you get other things done, and it can still be nutritious and packed with fiber. In a piece of tin foil or parchment paper, add a piece of white fish, along with diced veggies, like sweet potatoes, snow peas, peppers, and shallots, and toss with olive oil, salt and pepper, lemon, and herbs, says Gellman. Bake the sealed packet in the oven for only about 15 minutes at 375 degrees, and there’s your whole meal, all 8 grams of fiber worth.

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Fiber: 9 grams

In your wok or frying pan, you can create a sizzling meal with up to 9 grams of fiber. Just add ½ cup cooked brown rice (2 to 3 grams fiber), 1 to 2 cups sautéed broccoli, snap peas, onions, and peppers (3 to 6 grams fiber), 1 tablespoon soy sauce, 1 tablespoon sriracha, and 3 to 4 ounces of your favorite lean protein, like chicken, shrimp, or tofu. “This stir-fry comes together really quickly and relies on a base of high-fiber foods to yield a large volume of food, with very few calories and many nutrients,” Baker Lemein says.

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Fiber: 8 grams

Just as simple as the foil packet meal, a similarly fiber-filled dish can be made all in one sheet pan. The main protein is chicken thighs, seasoned with olive oil, salt and pepper, and herbs like rosemary and thyme, and the fiber comes in with 1 cup sweet potatoes and 1 cup broccoli (8 grams total). “Bake it all together on one pan at approximately 400 degrees for 30 minutes, tossing halfway through cooking,” Gellman says.

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Fiber: 22 grams

For an Omega-3-rich dinner, try salmon, prepared just with fresh lemon and olive oil, Silverman says. Then, she adds tons of fiber-filled ingredients to make the meal heartier—22 grams, to be exact. “I pair it with ¼ cup red lentils (14 grams fiber), cooked in chicken broth for extra flavor, and 2 cups broccoli, roasted in olive oil and sea salt (8 grams fiber),” she suggests.

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Bob’s Red Mill Red Lentils (14 grams fiber per ¼ cup serving)
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What 33 Grams of Fiber Looks Like | Nutrition

Fiber is an important part of your diet and is essential for a healthy digestive tract, however, most Americans aren’t getting enough. The Daily Recommended Intake (DRI) for fiber is 25 grams for women and 38 grams for men, but the average American consumes only 15 grams per day.

Fiber comes from the structural part of plant foods that our bodies don’t digest. But just because we don’t absorb it, doesn’t mean fiber isn’t important. In fact, both soluble and insoluble fiber have powerful effects on your digestive health.

SOLUBLE FIBER VS. INSOLUBLE FIBER

Sometimes called “roughage,” insoluble fiber speeds digestion and adds bulk to the waste in your digestive tract. Examples of insoluble fiber include wheat bran, vegetables and whole grains. Put simply, insoluble fiber keeps you “regular.” It also can help reduce your risk of colon cancer and other diseases.

Soluble fiber, on the other hand, acts like a sponge, absorbing water and forming a gel in your GI tract. Examples of soluble include oat bran, barley, nuts, seeds, beans, peas and some fruits and vegetables; it’s also found in psyllium. Soluble fiber helps soften stool, slow the absorption of sugar and protect against heart disease by helping to lower cholesterol. It also feeds the good gut bacteria.

FIBER FOR WEIGHT LOSS

Fiber can also be a strong ally if you’re trying to lose weight. Because it’s digested slowly, it can help you feel full and satisfied between meals. It also allows you to eat fewer calories without feeling overly hungry.

READ MORE > 15 HIGH-FIBER RECIPES THAT’LL KEEP YOU SATISFIED

FIBER IN FOOD

Where can you find fiber in your diet? Good sources of fiber include: whole fruits and vegetables, leafy greens, beans and legumes, nuts, seeds and whole grains like whole wheat, brown rice, oats and barley. Although all plant foods naturally contain fiber, refined and highly processed foods (Think: white flour, white rice and apple juice) are stripped of it, so steer clear of those if you’re looking to increase your fiber intake.

Here is a meal-by-meal breakdown to help you get the recommended amount of fiber every day, including a simple egg sandwich, Mediterranean barley with chickpeas, an apple with peanut butter and high-fiber chicken and black bean enchiladas for a grand total of about 33 grams of fiber.

Here are 8 more ways to sneak fiber into your day.

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 the health benefits of fiber are not limited to 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 at least 25 grams of fiber a day.

They call this amount appropriate for improving health, but clarify 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 a 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 their skins
• Replace white bread, pasta and rice with their whole grain counterparts
• Choose cereals with a high fiber content for breakfast, for example, 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 fat, 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 due to the popularity of low-carb diets.

Professor Nita Forouhi of the University of Cambridge urges to take seriously the results of the study 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 guidelines, 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 cravings for snacks, 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 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, or changes in your eating 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.
Too much fiber is not recommended. 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, with 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 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. Although 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 regulating blood sugar levels 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 various 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 at least 5 servings should be consumed 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 How much fiber do you need 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 Better Yourself, 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 that much fiber 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 increases in fiber on the menu is that healthy and fat-loss foods (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 complete 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 you need to consume per day to improve stool

Fiber is an essential part of a healthy diet. Dietary fiber helps maintain optimal weight in several ways. They satisfy hunger for a long time, while also lowering cholesterol levels. It remains to be seen how much fiber you need to consume per day to get the most benefit.

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Why does the body need fiber?

Most of us need to eat more fiber and less sugar every day.

When consumed in normal amounts, it can prevent heart disease, stroke, type 2 diabetes and bowel cancer.

In addition, dietary fiber helps to normalize digestion and prevent constipation.

There are two types of fibers: insoluble and soluble.

Insoluble fiber is also called cellulose. It does not dissolve in water, but enhances the movement of waste through the digestive tract, helping to prevent constipation.

Soluble fibers include pectin, beta glucans, gums, mucus, and some cellulose derivatives. It dissolves in water and forms a gel in the colon. Thus, this type of fiber affects cholesterol and blood sugar.

For normal digestion, the body needs both types of dietary fiber. Therefore, the question of how much fiber you need to consume per day to improve stool is not so important. The type of problem is more important: if you suffer from constant constipation, you need more water-soluble fiber, if from diarrhea and dysbiosis – insoluble. The first type works as a laxative agent, the second – on the contrary, as a fixative, it also acts as a food source for beneficial intestinal bacteria

How many grams of fiber do you need per day?

So, fiber is a type of complex carbohydrate that can be found exclusively in plant foods.Therefore, the emphasis should be placed on it. Nutritionists around the world recommend building your diet based on plant foods. Animal food, on the other hand, should make up a third of your usual plate.

The daily intake of dietary fiber differs depending on age.
According to the UK’s National Health Service, the daily dose is:

1. children from 4 to 8 years old – 15 g;

2. adolescents aged 9 to 13 years – 20g;

3. adolescents from 14 to 18 years old – 25 g;

4. adult women and men – 30 g.

It’s important to get the right amount of fiber to keep your digestive system running smoothly.

Which foods are high in fiber (table)

The best way to get enough plant fiber is by eating foods that contain fiber. If your body is slowly adjusting to your fiber intake, spread out servings throughout the day instead of eating everything in one go.

Here are some high fiber foods to try:

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It is better to introduce these foods into the diet gradually, because each person’s body reacts to fiber differently.

Some people with irritable bowel syndrome (IBS) do not tolerate this diet well. Plant fiber supplements won’t do you any good either.

Harm to fiber for the body

Supplement advertisements strongly recommend fiber as a weight loss magician. As usual, a lot does not mean useful. This applies to dietary fiber to the fullest, especially if you eat a lot of them at a time.

It is not recommended to consume too much fiber – more than 70 g per day

Here are some of the symptoms of excess fiber in the body:

1. gas formation, flatulence;

2. bloating;

3. heaviness and cramps in the abdomen;

4. constipation with a lot of bran or fiber supplements;

5. diarrhea when eating too much fruit or dried fruit.

Let’s not forget that dietary fiber acts as an adsorbent, that is, it binds and removes excess undigested food and some trace elements from the body. The harm of fiber to the body is obvious: it will bind calcium, iron, zinc and interfere with their absorption.

Fiber for weight loss – Beauty and health

Those who want to lose weight must love fiber. Fiber is the dietary fiber found in vegetables, fruit skins, and grain hulls. It is not absorbed by the body, but it brings invaluable benefits to it, and also helps control appetite and helps to lose excess weight faster.

Types of fiber

Fiber is functional and vegetable. You’ve probably seen functional fiber in the form of supplements on the shelves of stores and pharmacies. Vegetable is hidden from our eyes, but it has a special role in proper nutrition.

Plant fiber, or fiber, is very useful for the normal functioning of the intestines.They are of two types: soluble and insoluble. The former turn into liquid, swell and become jelly-like. This environment has a beneficial effect on the development of beneficial bacteria (calorizer). Soluble fiber can help fight hunger, and is abundant in fruits, barley, oats, seaweed, and legumes.

Insoluble fiber is also beneficial for the digestive system. They flush out cholesterol and bile acids. Such fiber is abundant in cereals, as well as in vegetables and fruits.

If you eat few vegetables and fruits, then you can provoke problems with the digestive system. Fiber is also recommended not only for the treatment of foodborne diseases, but also for their prevention. Fiber prevents colon and small intestine cancers and gallstones.

Fiber and weight loss

It has been proven by dietitians that the use of fiber has a beneficial effect not only on health, but also on weight loss.The secret is that plant fibers help reduce body fat. Fiber is recommended even for diabetic patients because it lowers blood sugar levels. It can be used both with fresh vegetables, fruits, legumes, etc., and as a dietary supplement.

According to scientists from Examine, dietary fiber helps control appetite and ensures long-term satiety. It’s all about the mechanoreceptors of the gastrointestinal tract, which suppress appetite. They are not activated by hormones, but by stretching of the stomach tissues.That is, when you eat a large amount of food, you activate receptors that help you feel fuller longer and avoid biting. Fiber-rich, non-starchy vegetables are the best way to increase your food intake without overloading calories.

Nutritionists advise eating a serving of non-starchy vegetables first to fill your stomach and increase your chances of not overloading high-calorie foods. Dietary fiber slows down the rate of digestion, which not only contributes to satiety, but also lowers the glycemic index of foods.Therefore, overweight people are advised to eat at least 3 servings of vegetables a day.

How much fiber should you consume?

In order to lose weight and not harm your health, it is enough to start your day with buckwheat porridge, muesli, green apple or a glass of orange juice.

The daily rate of fiber for weight loss is 25-40 grams. For every thousand calories in your diet, you should have 10-15 grams. If you eat 1500 calories, you need to get at least 15 grams of fiber, and most modern people do not eat even 10 grams.

To give you a little guidance, here are the data on how much fiber is found in the most common foods. A slice of white bread contains 0.5 g of fiber, rye – 1 gram, bran – 1.5 grams. A cup of white rice – 1.5 grams, lettuce – 2.4 grams, carrots – 2.4 grams, 1 orange – 2 grams.

It is not easy to gain a daily allowance exclusively with plant products, especially with cereals, fruits and starchy vegetables, you can easily go beyond the daily calorie content (calorizator).In addition, cooking and grinding food destroys dietary fiber. For example, in 100 g of potatoes within 2 g of fiber, but after cooking, nothing remains peeled.

Therefore, nutritionists advise to subject foods to minimal processing, refuse juices in favor of fruits and consume fiber in the form of an additive, adding it to porridge, diet baked goods and dairy products. Drink plenty of water to boost the effect of fiber. It will absorb water and increase in volume, which activates GI receptors and ensures satiety.

Add fiber to your daily diet gradually. Failure to follow this recommendation can lead to stomach upset, gas and diarrhea.

Fiber is a valuable complex carbohydrate that not only helps to control appetite and comfortably lose weight, but also has a beneficial effect on the digestive tract, lowers cholesterol and maintains blood sugar.

Author: Jannette (specially for Calorizator.ru)
Copying of this article in whole or in part is prohibited.

Why does our body need fiber if it does not digest it

What is fiber

Fiber is dietary fiber ^{. Quite simply – plant cell walls and complex carbohydrates that are inside these cells. It consists of polysaccharides – these are complex forms of carbohydrates.}

As we know, we need carbohydrates to get energy. But the polysaccharides that make up fiber, we do not digest and do not break down into simple carbohydrates, that is, they are not suitable to serve as “fuel” for us.They have a different task, but also important.

There are two types of fiber ^:

• Soluble – consists of polysaccharides that are inside plant cells and prevent them from drying out. It is found in fruits, vegetables, grains, and beans.
• Insoluble – consists of polysaccharides that form plant cells. It is especially abundant in whole grains, but it is also found in other plant foods.

From these two types of substances the so-called dietary fiber consists – the one that we should consume.It can be obtained with food or as a supplement. For example, such as NUTRILITE ™ Fiber Blend chewable tablets. It contains two types of fiber at once, obtained from grains, vegetables and fruits. They also taste like orange cream.

More about chewable tablets

Why do we need fiber

First, for intestinal health. Insoluble fiber is not digested, it increases the volume of the stool – if there is a lot of fiber, then it will be regular and comfortable.It is easier for the intestine to work in such conditions.

Secondly, soluble fiber is required ^{by many bacteria that live in the gastrointestinal tract. From interaction with them substances are produced, which are important for the whole organism. For example, short-chain fatty acids – they provide energy to cells of the large intestine, affect metabolism and have anti-inflammatory effects. In addition, such acids can serve as food for other beneficial bacteria.}

As a result, we need both types of fiber at least so that nothing breaks down and does not hurt in the intestines and throughout the body.

How much fiber to eat every day

Minimum – 20 grams per day, preferably more – up to 35 grams. For example, the Institute of Medicine of the US National Academy of Sciences prescribes the ^{code shown in the table below.}

Where to Find Fiber

In all vegetables, fruits, legumes, whole grains, bran and nuts. Here are the ^{leaders in fiber content:}

What to do if I’m low on fiber

A fiber diet works in the long run.This means that if there is little of it in the diet, then at first it may not be noticed – it happens that there are no negative symptoms for a very long time. Therefore, it seems that you can do without fiber.

But in fact, the sooner you adjust your diet and add important substances to it, the better. After all, problems with the intestines and heart do not appear overnight.

Therefore, you should eat more fresh vegetables – at least 300 grams per day – and try to eat whole grains. Or take dietary supplements.

How to understand that a supplement is of high quality

When choosing a dietary supplement based on fiber, carefully read the label. It should indicate the amount of soluble and insoluble dietary fiber, as well as their percentage of the recommended daily intake – in one serving or dose per day. The more fiber you get in one meal or during the day, the better.

With a daily dose of NUTRILITE ™ Fiber Blend Chewable Tablets, you will receive 2.85 grams of soluble fiber, which is 143% of your adequate daily intake.And this is not an overdose: this amount does not exceed the upper limit of the permissible daily norm. Plus, these chewable tablets are free of artificial colors, preservatives and flavors and are mostly made from natural ingredients. And the taste of orange cream is also their merit.

For those who do not fit tablets, there is another form – NUTRILITE ™ “Dietary Fiber with Inulin Blend”: it is a powder that can be dissolved in water or juice and taken as a drink. Another option is to sprinkle it on food.Neutral taste hardly changes the perception of familiar dishes. The powder supplement contains soluble fibers obtained from chicory roots, which does not reduce the effectiveness of the fiber. With a daily dose of this powder, your body will enter 115% of the adequate intake of soluble dietary fiber per day.

Learn more about NUTRILITE products

Some more questions about fiber

Will it help you lose weight?

Possible, but not directly. Fiber-rich foods provide long-lasting satiety.Therefore, they help to cope with dietary restrictions, if necessary.