What Is The Daily Intake Of Fiber In Grams Per Day For Energy?

Fiber helps keep your bowel movements regular by decreasing your risk of constipation, hemorrhoids and other gastrointestinal disorders. Most American diets are sorely lacking in this key nutrient. According to the textbook "Biochemistry," the average adult consumes approximately 11 g of fiber per day, or less than half of the recommended intake. By choosing a variety of plant-based foods, it is easy to meet the recommended intake of 21 to 38 g/day.

Fiber Functions

Dietary fiber is defined as the nondigestible carbohydrates and lignin present in plants. Fiber comes in two forms. Soluble fiber dissolves in water and forms a gel in your intestines. This results in a sensation of fullness that can reduce food consumption and lead to weight loss. Insoluble fiber, present in foods such as vegetables and whole grains, helps food pass more quickly through your intestines, helping to relieve constipation.

Recommended Amount

The amount of fiber you should consume varies based upon your age and gender. Adult males over age 50 should consume 30 g of fiber per day, according to the Institute of Medicine. Younger men should aim for 38 g/day. Women up to age 50 should strive to get 25 g of fiber each day. Older women require 21 g. If you are pregnant or lactating, your requirements are closer to 30 g/day.

High-fiber Foods

Eating enough fiber does more than just keep your bowels functioning properly. According to MayoClinic.com, a high-fiber diet can help reduce your risk of diseases such as diabetes. Fruits known for their fiber content include raspberries, apples and pears. Artichokes, peas and broccoli are excellent vegetable sources of fiber. Other sources include legumes such as lentils and black beans.

Tips

Increasing your fiber consumption offers a host of health benefits, especially if you have a hard time meeting the recommended intake. However, adding too much fiber too quickly can have unpleasant consequences that include gas and abdominal pain. To increase your fiber intake gradually, MayoClinic.com recommends eating fruit at every meal and adding vegetables to soups and sauces. Adding beans to your favorite salad is another useful method of upping your daily dose of fiber. If you enjoy bread, switch to whole grain varieties.