A healthy, balanced diet requires dietary fiber as one of its elements. There are two types of fiber, a carbohydrate. Insoluble fiber passes through the digestive system without being absorbed. Cereals and whole grains contain insoluble fiber. Soluble fiber is broken down by the body, and is mainly found in fruits and vegetables.
Children and Adolescents
During childhood and adolescence, fiber requirements change each year. No fiber recommendations have been established for infants and children under the age of 2, though the American Dietetic Association recommends adding fruits and vegetables, as well as easily digestible cereals, to the diet as solid foods are introduced. From ages 3 to 18, add 5 to the child's age for the recommended amount of dietary fiber in grams.
Adult Requirments
Adults requirements vary by gender. The Institute of Medicine has established dietary fiber recommendations for adults. For men ages 19 to 50, 38 grams of dietary fiber is recommended each day. Over the age of 51, the amount drops to 50 grams a day. Women require slightly less fiber. From age 19 to 50, the dietary fiber recommendation for women is 25 grams a day. Age 51, the amount changes to 21 grams of dietary fiber a day.
Significance of Fiber
Fiber is known to promote regularity, but it has many other health benefits. Fiber has been shown to lower blood cholesterol, which is important for heart health. Diets high in fiber also tend to be lower in fat, which is good for your heart as well as your waistline. Because high-fiber foods take longer to chew, your body has time to send signals to your brain and register fullness, which can help prevent overeating. Fiber can help to regulate blood sugar levels and helps to prevent type 2 diabetes.
Fiber in the Diet
Fiber is found in fruits, vegetables, legumes, nuts, seeds, grains, cereals and whole grain pastas. Whole grain pastas and breads are better fiber options because they are made of grains that have not been milled. During the milling refining process, the grain's bran and germ are removed. Switching from refined to whole grains is a good way to add fiber to your diet, along with eating more fruits and vegetables. When adding fiber to your diet, do so slowly over a few weeks to prevent intestinal gas and abdominal pain and bloating.
Member Comments