Fiber is a macro nutrient needed for functioning of your body. The United States Department of Agriculture recommends getting your nutrient needs, such as fiber, from foods alone and not supplementation. Getting the recommended daily intake can be done easily by choosing the right foods.
Types of Fiber
There are two types of fiber. Insoluble fiber promotes the movement of material through your digestive system and helps with constipation. It is found in whole-wheat flour, nuts and vegetables. Soluble fiber can lower blood cholesterol and glucose levels. Rich sources of soluble fiber include oats, peas, beans, apples, citrus fruits and carrots. The MayoClinic.com suggests that getting adequate amounts of both types of fiber in your diet will help normalize bowel movements. It also helps with weight loss and weight maintenance because fiber keeps the stomach full longer, which can prevent overeating.
Recommended Amounts
Fiber intake recommendations are slightly higher for adults than children. Adult women should consume between 20 and 25 grams of fiber and adult men should consume 30 to 38 grams. The Kid's Healthy website explains that after the age of 2, you can figure out how much your child needs by adding 5 grams to their age. Therefore a 5-year-old would require 10 grams per day.
Fitting It In
Getting fiber into your diet does not have to be a challenge, because many foods are rich in fiber. It is found in whole grains, beans, lentils, apples and bananas. A high fiber food contains more than 5 g of fiber per serving. One whole-wheat English muffin contains 4.4 g of fiber, one medium baked potato contains 3.8 g and 1 oz. of almonds contains 3.3 g. Many fruits are filled with fiber: a half a cup of raspberries contains 4 g, one medium orange contains 3 g, one raw apple contains 3.8 g and one medium banana contains 3 g.
Supplements
Consuming your daily amount of fiber through foods alone is the healthiest option. Many high fiber products make it easy to get the recommended amount each day. The USDA recommends getting your fiber intake primarily through foods because foods that are high in fiber, such as many fruits and vegetables, provide other essential nutrients that supplements do not. However, if you are not getting enough, fiber supplements are safe to consume. Be sure to check with your doctor if you are concerned about getting adequate amounts of fiber in your diet.
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