Fiber and calcium are two integral nutrients that keep your body healthy and provide a number of health benefits. Many foods provide both fiber and calcium. According to the National Strength and Conditioning Association, a diet high in fiber can help keep your bad cholesterol low and help you maintain a healthy weight. Calcium promotes strong bones and, according to the Office of Dietary Supplements, helps block the absorption of fat, thereby preventing plaque formation in the heart.
Fiber
Found in plant organisms, fiber is a carbohydrate that is not digested by the human body. Fiber -- or cellulose -- comes in two types: soluble and insoluble. Soluble fiber slows down digestion, keeping you feeling full longer, which should assist in keeping your weight down. Insoluble fiber speeds up the passage of waste and food through your gut. Fiber-rich foods help your digestion, keep you regular and can prevent constipation by keeping stools soft and easy to pass.
Calcium
According to the American College of Sports Medicine, around 99 percent of calcium in your body is stored in your teeth and bones. Calcium promotes stronger, denser bones and helps prevent the onset of diseases like osteoporosis. Calcium also facilitates neurotransmitter release and muscle contraction. Calcium deficiencies can lead to rickets and an increase in bone fractures.
Amounts
According to MayoClinic.com, men under 50 years of age should eat roughly 38 g of fiber daily while men over 50 should get at least 30 g per day. Women over 50 should aim for 25 g of fiber daily while women under 50 should try to get at least 21 g daily. The recommended daily allowance of calcium for men between the ages of 19 and 70 is roughly 1,000 milligrams. Men 71 and up need around 1,200 milligrams per day. Women between the ages of 19 and 50 need around 1,000 milligrams per day. Women older than 50 years of age should try to get around 1,200 milligrams per day.
Foods With Fiber and Calcium
Vegetables such as spinach and broccoli contain fiber and calcium. Spinach has around 300 mg of calcium and 1 g of fiber per cup while broccoli offers around 180 mg of calcium and 3 g of fiber per cup. Fruits like apples and berries contain high amounts of fiber. A medium apple contains around 10 mg of calcium and nearly 4 g of fiber while raspberries contain 30 mg of calcium and 8 g of fiber per cup. Milk and dairy products are a significant source of calcium while whole grains and oats offer similar amounts of fiber.
Fiber Effects on Calcium
Although these two minerals are essential for your diet, consuming them together is not always beneficial. According to the University of Arizona, a meal high in dietary fiber -- mainly insoluble fiber -- can inhibit the absorption of calcium by your body by binding it to your intestines. Food with high amounts of insoluble fiber include wheat bran, beans and leafy green vegetables. If you are currently supplementing calcium in your diet, try to consume fiber and calcium at separate times to maximize calcium absorption.
References
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Calcium
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- MayoClinic.com: Calcium
- MayoClinic.com: Fiber
- University of Arizona: Calcium Supplement Guidelines
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