If you reach your daily fiber goal, you may live longer, according to study results published in the February 2008 issue of the journal "Archives of Internal Medicine." Although researchers aren't sure why fiber lowers the risk of early death, it could be due to its ability to lower low-density lipoprotein cholesterol and blood sugar levels, reduce inflammation and bind to cancer-causing substances, which helps to remove them from the body, reports "U.S. News & World Report." Fiber also fills you up with fewer calories, so it can help you lose weight.
Daily Fiber Goals for Children and Teens
Children and teens need fiber from their diets ever day. Children 1 to 3 years old require 19 g of fiber per day, and at 4 to 8 years they need 25 g. Boys aged 9 to 13 require 31 g per day and boys aged 14 to 18 need 38 g. Girls 9 to 18 years old should get 25 g of fiber each day. Most children don't get enough fiber, which puts them at risk for chronic constipation.
Daily Fiber Goals for Adults
The daily fiber goal for women is 25 g from age 19 to 50 and 21 g per day after age 51. The goal for men is 38 g per day from age 19 to 50 and 31 g per day after age 51. The recommended daily amount of fiber necessary each day for both children and adults is based on the Institute of Medicine's recommendation of 14 g of fiber for every 1,000 calories consumed.
Fiber Sources
All plant-based foods -- fruit, vegetables, nuts, beans, peas and grains -- contain fiber. Fiber is a carbohydrate that isn't digested, and there are two different types that have distinct benefits. Soluble fiber lowers LDL cholesterol and blood glucose, and is found in foods including oatmeal, oat bran, rice bran, barley, beans, peas, apple pulp, citrus fruits and strawberries. Insoluble fiber provides roughage, which keeps the digestive tract healthy and may also have heart-health benefits. Get insoluble fiber from foods such as cabbage, beets, carrots, wheat bran, wheat cereals, whole-wheat breads, turnips, apple skin, brussels sprouts and cauliflower. Other high-fiber foods include berries, split peas, lentils, nuts and seeds, barley, bulgur, pears, celery, tomatoes and carrots.
How to Meet Your Goals
Most Americans aren't reaching their daily fiber goals. Research shows the average adult only gets about 15 g per day. To up your daily fiber intake, switch to whole-grain cereal, rice, bread and pasta. Instead of meat in soups and chili, use high-fiber beans, split peas or lentils. Substitute raw vegetables for crackers and chips. Choose whole fruits instead of fruit juices, which lack fiber. To increase the fiber in a child's diet, give them sweet potatoes and baked beans, two high-fiber foods they generally like.
References
- "U.S. News Health"; Could Getting More Fiber Help You Live Longer?; Angela Haupt, et al.; February 2011
- Harvard School of Public Health: Fiber: Start Roughing It!
- American Heart Association; Fiber Up, Slim Down; February 2011
- Harvard School of Public Health: Daily Fiber Requirements
- Medical News Today; U.S. Preschoolers Not Eating Enough Fiber; January 2005
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