Consuming adequate amounts of fiber each day can help reduce your risk for heart disease, diabetes and obesity. High-fiber foods are also a rich source of B vitamins, folate, iron and magnesium, which are all needed by the body for proper growth and development. Americans consume an average of 15 g fiber each day, well below the recommended intake range.
Function
Fiber is a type of carbohydrate that is found naturally in plants. In the body, fiber works to help lower cholesterol levels and reduce your risk for heart disease. It is also necessary for maintaining regular bowel movements and preventing diarrhea and constipation.
Recommendations
According to the 2010 Dietary Guidelines for Americans, adults should aim to consume approximately 14 g of fiber for every 1,000 calories they consume. Females require an average of 25 g per day, while males should aim to consume approximately 38 g fiber each day.
Sources
Fiber is found primarily in plants and plant based foods. Foods high in fiber include beans and peas, oat bran, oatmeal, rice, bran, barley, whole-wheat breads and cereals, and raw fruits and vegetables.
Risks
When increasing your fiber intake, do so slowly. Consuming high amounts of fiber too quickly can cause abdominal discomfort, gas, cramping and constipation. Aim to increase your fiber by one serving each week until you reach your desired intake amount. As you increase your fiber, increase your fluid intake as well. Adequate intake of fluids such as water can help keep fiber moving through the body, preventing constipation.
Member Comments