You know fiber is part of a healthy diet, but you may not always know how much fiber you really need. Dietary fiber refers to the fiber you consume through food, and there are two kinds: soluble and insoluble. Soluble fiber helps to form a gel in the digestive tract to slow digestion, and insoluble fiber acts as a laxative. Both kinds are good for digestive health, and may provide other benefits as well.
Daily Recommendations
Fiber is important to health, and your fiber needs change at different times in your life. For children less than 18, there is no recommended daily fiber intake. If a child needs to meet a specific fiber intake, it is important to slowly add more fiber to the diet to avoid gastrointestinal upset. For adults, men ages 19 to 50 should have 38g of fiber daily and women ages 19 to 50 should consume 25g of fiber a day. For adults 51 years old and up, men should consume 30g of fiber a day, and women should consume 21g of fiber.
Benefits
Dietary fiber provides many health benefits. Dietary fiber increases the bulk and softness of stool, making it easier to pass and helping to normalize bowel movements and ease constipation. If you have had problems with loose stools, fiber can help solidify it by absorbing excess water. Fiber can also help with weight loss, as it makes you feel full longer, making it less likely you will overeat; it also helps lower blood sugar by slowing down the absorption of sugar by the body. Eating foods high in fiber can aid in reducing blood pressure and inflammation, which promotes heart health, says MayoClinic.com.
How to Get Your Daily Fiber
Good ways to get your daily fiber intake include fruits and vegetables, whole grains, beans and legumes. One cup of raspberries contains 8g of fiber, 1 cup of split peas has 16.3g, and one medium artichoke has 10.3g of fiber. Other good sources include black beans, almonds, whole-wheat spaghetti, apples, pears, popcorn and oatmeal.
Considerations
If you need more fiber in your diet, slowly add small amounts to your diet. Adding too much fiber to your diet too fast can cause bloating, cramping or gas, says the American Academy of Family Physicians. Increase your fiber gradually; find what is comfortable for you and every few days or every week, add a little more fiber. AAFP also suggests increasing your fluid intake when increasing your dietary fiber.
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