Many people in the U.S. don't get enough fiber. Fiber -- found in fruits, vegetables, grains and legumes -- is an essential nutrient that benefits health in several ways, even though it is not absorbed by the body. Fiber prevents constipation and reduces the risk of chronic diseases, including type 2 diabetes, heart disease and diverticular disease. It is also important for the absorption of some nutrients and prevents weight gain by creating a feeling of fullness.
Types of Fiber
There are two types of fiber -- soluble and insoluble. Soluble fiber is found in foods such as oatmeal, oat bran, legumes, beans, nuts, seeds, lentils, dried peas, strawberries, apples, blueberries and pears. Insoluble fiber is found in foods such as brown rice, barley, whole-wheat bread, carrots, cucumbers, zucchini, tomatoes, celery, whole-grain cereals and bulgur. Although each type of fiber has different health benefits, there are no specific recommended daily amounts for each type.
Recommendations for Adults
According to the Institute of Medicine, the recommended daily amount of fiber for males ages 18 to 50 is at least 38g. After age 50, the recommended amount drops to 30g. It is recommended that females ages 18 to 50 get at least 25g of fiber daily, and at least 21g per day after the age of 50.
Recommendations for Children
Children also need to include fiber in their diet. The American Heart Association recommends 19g per day for children ages 1 to 3 and 25g per day for children ages 4 to 8. Females ages 9 to 13 should aim for 26g per day, and males of the same age should aim for 31g. The recommended daily amount of fiber for females ages 14 to 18 is 29g and for males is 38g.
How to Get More Fiber
To get the recommended daily amount of fiber in your diet, eat a minimum of 2-1/2 cups of vegetables and 2 cups of fruits every day. Read nutrition labels, and choose foods with at least 5g of fiber per serving. Replace low-fiber refined grains, such as white bread and white rice, with whole-grain breads and cereals, brown rice and oatmeal. Include beans in your diet -- 1/2 cup contains an average of 7g of fiber.
References
- Harvard School of Public Health: Fiber: Start Roughing It
- USDA: Dietary Guidelines For Americans: Chapter 2 Adequate Nutrients Within Calorie Needs
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- American Heart Association: Fiber and Children's Diets
- FamilyDoctor.org: Fiber: How to Increase the Amount in Your Diet
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