You have probably heard that fiber is an important part of a balanced diet. Unfortunately, many adults tend to prioritize work and home obligations, and set healthy eating habits on the back burner. In fact, the typical Western diet is loaded with carbohydrates and fats and considerably low in fiber. However, getting your daily fiber requirement may help to reduce your risk of certain diseases.
Fiber Defined
Fiber is a type of carbohydrate, one your body cannot digest. It comes in two forms -- soluble and insoluble. Insoluble fiber is the kind that increases stool transit time. Since it can't be digested, it stays largely intact as it travels from your stomach to your colon for elimination. In a sense, insoluble fiber acts like a broom that sweeps away undigested food particles, as well as toxins that naturally occur as byproducts from normal metabolism.
In contrast, soluble fiber combines with water in your body to form a gelatinous material. This kind of fiber also removes impurities, but also helps to remove low-density lipoproteins, the "bad" kind of cholesterol, out of the bloodstream and back to the liver for elimination.
Fiber Benefits
Aside from helping to regulate cholesterol levels, a high-fiber diet may provide additional health benefits. For instance, fiber helps to make you feel fuller so you'll eat less, which may help you to manage your weight. According to the Mayo Clinic, there is evidence to suggest that adequate intake of dietary fiber may reduce the risk of developing high blood pressure, heart disease, type II diabetes and, possibly, colon cancer.
Daily Requirements
The established daily fiber requirement is meant to be a guideline, not a one-size-fits-all recommendation. In fact, the daily requirement may vary among individuals depending on age, height, activity level and state of health. Generally, however, the National Academy of Sciences' Institute of Medicine says that adult men should aim for 38 g of fiber per day, and women 25 g. After the age of 50, the daily requirement decreases to 30 g for men and 21 g for women. The reason for this decline is based on the fact that the volume of food consumed tends to decrease with age.
Getting Your Fill
A daily fiber requirement of 25 g may not seem like much, but keep in mind that a single serving of food is considered fiber-rich if it contains 3 g or more. One way to help ensure you're getting your daily quota is to start the day with whole-grain cereal that contains at least 5 g of fiber. Remember, too, that animal products, such as meat and dairy, do not contain any fiber. So, be sure to add several servings of other high-fiber foods throughout the day, specifically whole fruits, vegetables, beans and whole-grain baked goods.
Special Considerations
Your daily fiber requirement may differ slightly from the standard guidelines due to pregnancy, the presence of certain medical conditions or if you compete in sports. Talk to your doctor or consult a nutritionist to determine the amount of daily fiber intake that's right for you.
Member Comments