Daily dietary fiber requirements have been established by the National Academy of Science's Food and Nutrition Board under the auspices of the Institute of Medicine. These recommendations can help ensure that you get enough fiber in your diet to maintain digestive health and help prevent the development of chronic disease. A diet that contains plenty of plant foods, such as grains, legumes, fruits and vegetables, will help you meet your fiber needs.
Recommendations
Although the Food and Nutrition Board's daily recommendations, officially known as the dietary reference intakes (DRIs), for dietary fiber for adults are 38 grams (g) for men and 25 g for women, government food surveys show a median consumption of up to 17.9 g for men and 13.8 g for women, or approximately half the DRI.
Function
Getting enough fiber in your diet to meet your daily dietary fiber requirement can help you control your weight, improve insulin sensitivity to maintain normal blood sugar, relieve constipation and lower your blood cholesterol levels. The DRIs for fiber are based on a 2,000-calorie to 2,500-calorie diet, and on the amount of total fiber in the diet that is thought to protect against heart disease. Everyone's fiber needs and tolerance vary somewhat. The very minimum amount recommended for most adults is 20 mg but no upper limit has been established for the amount of fiber you can safely eat.
Types
There are two types of dietary fiber, soluble and insoluble, and both are found only in plant foods. Soluble fiber dissolves in water in the intestine and forms a gel-like substance that slows down the movement of food out of the body. Insoluble fiber binds to water but does not dissolve. Insoluble fiber makes softens and bulks up stool so that it moves more quickly through the digestive tract and out of the body. It does not matter how much you get of each type of fiber, only that you get enough of both. Both soluble and insoluble fibers are figured into your daily dietary fiber requirement.
Sources
To meet your daily fiber requirement, include foods at every meal that are high in both soluble and insoluble fiber. Foods that are high in soluble fiber include legumes, such as dried beans, lentils and split peas, oatmeal, oat bran, apples, pears, strawberries and blueberries. Foods that are high in insoluble fiber include whole grains such as bulgur wheat, barley, brown rice, carrots, zucchini, tomatoes and whole-grain products, such as wheat bran and whole-grain pasta, bread and cereals.
Warning
If you need to increase your fiber intake to meet your daily requirement, do so gradually. Suddenly introducing significant amounts of fiber to your diet can wreak havoc on your digestive tract, causing diarrhea and painful gas and bloating. Start by adding a few grams a day and stick with that amount for several days before you increase again. Be sure to drink plenty of fluids on a high-fiber diet since fiber will absorb extra water from your body.
Member Comments