Fiber should be an important part of your diet, and is found in fruits, vegetables and whole grains. Soluble and insoluble are the two types of fiber. Soluble fiber helps to slow digestion and may reduce cholesterol and LDL levels to reduce cardiovascular disease. Insoluble fiber adds bulk to your stool and promotes the movement of food through the digestive tract.
Adequate Intake
The Adequate Intake for total dietary fiber changes depending on your age. Children ages 1 to 3 need 19g per day. Children ages 4 to 8 need 25 g per day. As adults, 25 g per day is recommended for women. If you are a male you need to consume 38 g per day. If you are pregnant or lactating, you need 28 g and 29 g per day, respectively.
Adding Fiber
When adding fiber to your diet plan, increase your fiber intake slowly. Choose whole grain breads and cereals. The first or second ingredient on the ingredient list should be either 100 percent whole wheat, rye, oats or bran. Choose brown or wild rice. Make baked goods with whole wheat flour instead of white flour. Add dried beans and peas to soups and casseroles. Eat whole fruits instead of fruit juice, and do not peel the skin off of your fruits.
Symptoms
If the addition of fiber to your diet is not done slowly, you may experience bloating, abdominal pain and flatulence. Introducing fiber slowly can reduce gas and diarrhea that can be associated with a high fiber intake. To reduce any discomfort associated with increasing your fiber intake, drink plenty of water throughout the day. Aim for 8 cups per day, as water helps the body process fiber.
Benefits
There are several benefits associated with meeting the Adequate Intake goals for dietary fiber. One of its most important functions is to reduce cholesterol and LDL levels. Soluble fiber may decrease overall absorption of lipids. It also binds to bile acids to aid in their excretion, which decreases the overall body pool of cholesterol. The body then transfers LDL to the liver to support bile synthesis. Fiber also makes you feel fuller for longer periods of time, and is therefore an important part of any weight loss plan.
References
- Medline Plus: Fiber.
- "Nutrition Therapy and Pathophysiology"; Marcia Nelms, Kathryn Sucher, Sara Long; 2007.
- "The Nutrition Care Manual by the American Dietetic Assocation"; High-Fiber Foods List; 2009.
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