How Much Fiber Do You Need Each Day?
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Medically reviewed by Elizabeth Barnes, RDNMedically reviewed by Elizabeth Barnes, RDNDietary fibers are indigestible carbohydrates concentrated in plant foods like vegetables, beans, nuts, grains, and fruits.Fiber is important for gut health and can protect against common health conditions, including heart disease, colon cancer, and constipation. It can also help you maintain a healthy body weight by helping you feel full after meals. The average American diet is far too low in fiber. Studies show that more than 90% of women and 97% of men don't meet the recommended daily fiber intake.You can increase your fiber intake by slowly introducing more high-fiber foods, and possibly supplements, into your diet. Particular strategies can help you reduce the risk of possible side effects. Health recognizes that not everyone who is female was born with female reproductive organs and that not everyone who is male was born with male reproductive organs. Health also recognizes that people may not identify as any one sex or gender. The information in this article is based on how researchers present their results, and the gender- and sex-based language used most accurately reflects their research design and outcomes.
Health Benefits of Daily FiberFiber is categorized based on its solubility in water.Soluble fibers are fibers that dissolve in water. These fibers pass through the small intestine and are fermented or broken down by bacteria in your colon (large intestine). This process releases compounds called short-chain fatty acids (SCFAs). SCFAs support and protect overall health by fueling intestinal cells, regulating intestinal inflammation, strengthening the gut lining, and improving immune function.Soluble fiber can also:Help draw water into poop, keeping it soft and easy to passReduce cholesterol absorption in the digestive tract and promotes its excretion from the body, which lowers cholesterol levels.Reduce hypertension (high blood pressure) levels by improving the elasticity of blood vessel walls and supporting healthy blood flow (which is why high-fiber diets help lower the risk of heart disease)Unlike soluble fiber, insoluble fiber is poorly fermented by gut bacteria and passes through your digestive system intact. It helps promote comfortable and regular bowel movements by adding bulk to your stool.Studies show that high-fiber diets can reduce the risk of several common diseases, such as type 2 diabetes, heart disease, and colon cancer.Fiber also helps slow digestion and stimulates the release of satiety hormones, like glucagon-like peptide-1 (GLP-1) and peptide YY, which signal to your brain that you’ve had enough to eat. Due to its role in appetite regulation, fiber is linked to weight loss and a decreased risk of obesity.Recommended Daily Fiber IntakeThe recommended daily fiber intake for adults is 21-38 grams (g). The Dietary Reference Intakes (DRIs) for fiber are set by the United States Institute of Medicine (IOM).
AGE
FEMALE
MALE
1-3
14 g
14 g
4-8
17 g
20 g
9-13
22 g
25 g
14-18
25 g
31 g
19-30
28 g
34 g
31-50
25 g
31 g
51 and older
22 g
28 g
There is also a set Daily Value (DV) for fiber. This DV represents the amount of fiber to consume daily based on a 2,000-calorie diet. The DV for fiber is 28 g daily for adults and children over the age of 4. Hitting your recommended daily fiber intake can:Help support overall healthReduce the risk of medical conditions like heart disease, colon cancer, and type 2 diabetesHelp maintain digestive healthDecrease your risk of developing particular health conditionsProtect against early deathFor example, one study that included data on 86,642 U.S. adults found that those who followed higher-fiber diets had a significantly lower risk of death from all causes, including cancer- and heart disease-related causes, compared to people with low fiber intake.While high-fiber diets are generally recommended for overall health, some people may not be able to tolerate high-fiber diets or certain foods high in fiber. For example, people with inflammatory bowel disease (IBD) may need to follow lower-fiber diets depending on their tolerance for high-fiber foods and how fiber affects their symptoms. IBD is chronic (long-term) inflammation of the gastrointestinal (GI) tract.High-Fiber FoodsFiber is concentrated in plant foods, like vegetables, fruits, grains, and legumes. Below are some of the best sources of dietary fiber.Vegetables Mashed sweet potato: 8.2 g per cup, or 29.2% of the DVArtichoke hearts: 9.58 g per cup, or 34.2% of the DVPeas: 8.8 g per cup, or 31.4% of the DVCollard greens: 6 g per cooked cup, or 21.4% of the DVFruitsAvocados: 13.5 g per 201 g avocado, or 48.2% of the DVRaspberries: 9.75 g per cup, or 34.8% of the DVGuava: 8.9 g per cup, or 31.7% of the DVPears: 7.13 g per large 230 g pear, or 25.4% of the DVGrainsTeff: 7 g per cup, or 25% of the DVBarley: 5.97 g per cup, or 21.3% of the DVQuinoa: 5.18 g per cup, or 18.5% of the DVAmaranth: 5.17 g per cup, or 18.4% of the DVNuts and seedsChia seeds: 9.75 grams per ounce (g per oz), or 34.8% of the DVGround flax seeds: 8 g per oz, or 28.5% of the DVAlmonds: 3.5 g per oz, or 12.5% of the DVSunflower seeds: 3.26 g per oz, or 11.6% of the DVLegumes Navy beans: 19 g per cup, or 68.8% of the DVLentils: 15.6 g per one-half cup, or 55.7% of the DV Black beans: 15 g per cup, or 53.5% of the DVChickpeas: 12.5 g per cup, or 44.6% of the DVHow To Increase FiberThe easiest way to increase your fiber intake is to eat more plant-based whole foods, such as fruits, vegetables, legumes, nuts, and seeds, and to decrease your intake of low-fiber foods.Replacing low-fiber foods with higher-fiber foods can help you meet your daily fiber needs and protect your health. For example, choose higher-fiber grains like quinoa or teff over lower-fiber grains like white rice, add beans to rice-based dishes, and snack on fresh fruit or sliced vegetables.If your current diet is low in fiber, slowly increase your fiber consumption over time. This can help your digestive system adjust to the higher fiber load and decrease your chances of experiencing digestive symptoms like gas, bloating, and diarrhea. These symptoms can develop when transitioning to a higher-fiber diet.Since fiber binds with water in the digestive tract, it’s important to increase your overall water intake when you’re bumping up your fiber consumption.Fiber SupplementsIncreasing your consumption of fiber-rich food is often the preferred way to meet your fiber needs, as high-fiber foods also offer other valuable nutrients. However, some people prefer using fiber supplements.Fiber supplements typically contain one type of fiber. Psyllium husk, which provides 7 g of fiber per tablespoon, is a type of soluble fiber used in fiber supplements like Metamucil. It has been linked to health benefits such as improving bowel movement frequency and stool consistency in people with constipation, as well as supporting weight loss.While fiber supplements can benefit some people, they’re not appropriate or safe for everyone. If you’re interested in taking a fiber supplement, consult your healthcare provider first, especially if you have a medical condition that affects your digestive system.Potential Side Effects and PrecautionsIncreasing your fiber consumption can support overall health. However, there are some potential side effects. Here are some of the most common side effects.Increasing your fiber intake too quickly can result in side effects like diarrhea, bloating, and gas. Adding smaller amounts of fibrous foods to meals and snacks over time can boost the fiber content of your diet while minimizing uncomfortable side effects.Fiber supplements can trigger side effects like constipation, nausea, and even bowel obstructions. Drinking plenty of water when consuming more fiber can help reduce these risks. High-fiber foods and fiber supplements may not be appropriate for people with certain health conditions, such as IBD, as high-fiber intake may worsen symptoms.Many fiber-rich foods, like certain vegetables and legumes, are high in FODMAPs. FODMAP is an acronym that stands for Fermentable Oligo-, Di-, Mono-saccharides, And Polyols. FODMAPs are a group of carbohydrates concentrated in certain foods that are poorly absorbed by the digestive system.Some people, such as those with irritable bowel syndrome (IBS), are more sensitive to FODMAPs and experience uncomfortable digestive symptoms, such as gas, diarrhea, and bloating, after consuming high-FODMAP foods or beverages.A Quick ReviewYour fiber needs depend on factors like your age and health background, but most people follow diets too low in fiber.Fiber plays important roles in health, such as promoting healthy bowel movements and regulating blood lipid (fat) levels. Low fiber consumption can increase your risk of developing GI symptoms like constipation and conditions like heart disease and certain cancers. Eating nutritious and high-fiber foods, such as beans, vegetables, fruits, nuts, and seeds, can help boost your fiber intake and protect your health. Increase fiber slowly, drink plenty of water, and consult a healthcare provider if you experience unpleasant side effects—especially if you have a digestive condition. In some cases, fiber can worsen GI symptoms. For more Health.com news, make sure to sign up for our newsletter! Read the original article on Health.com.
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