fibre consumption per day


Wan to know about fibre consumption per day?

Fiber intake has been proved as the most important part of women’s diet. As said in the study done by the American Heart Association, the daily fiber intake is recommended to be 25 grams per day and 2000 calories per day. Kindly note that these values are recommended for adults. The number of value depends on the age, weight, and gender.

Women who are under age 50 are recommended to consume 21 to 25 grams per day

Children from age 1 to 18 years old are recommended to consume 14 to 31 grams per day Some researches have also shown that higher intake of fiber has also helped in reducing the chances of chronic diseases.

Fiber helps in the digestion grunt but does not work as effective as vitamin D, calcium, and other nutrients. However, the right amount of fiber is required to make sure that that the digestive system processes efficiently and effectively. Other than the digestive effectiveness, weight loss and gut bacteria balancing is also the function of fiber.

According to a survey, the average American consumes only 16 grams of fiber day. This is a little less than the recommended fiber intake. We have elaborated the benefits of fiber, where to consume fiber from, and symptoms of excessive fiber intake.

Want to know more about fibre consumption per day?

Importance of Fiber

Various health benefits of fiber intake are written below;

  • induces weight loss
  • lower the cholesterol and blood sugar levels
  • reduces the risk of heart diseases such as heart stroke, heart attack, and more
  • reduce the risk of diabetes
  • encourage digestive and bowel effectiveness
  • increases healthy stomach bacteria

At the instance, fiber is an umbrella term for the plants and other foods that cannot be digested. Fiber doesn’t break down; it passes through the human body and eases the issues like constipation. It is vital to consume a wide variety of food instead of relying on fewer resources to balance your fiber intake.

Ways to increase your fiber intake

One should find out ways to consume enough fiber without having to consume calories. The best way to do it is to consume foods that are rich in fiber. Most fruits, vegetables, and other plant-based foods are so rich in fiber that consuming one of each will be enough for your daily fiber intake. However, fiber has to be adjusted in the meal and it is best to incorporate in your daily routine.

Sources of fiber by type

Fiber has mainly three types: soluble, insoluble, and fermented fiber.

Soluble fiber means that it can be dissolved in water and slows down the digestion process. It also helps in lowering the blood sugar level of the body as well as cholesterol level.

Insoluble fiber means that it does not dissolve in water and plays a very different role in the digestion process. It helps by adding bulk to stool and pass through the excretion system rapidly. This happens by keeping the digestive tract clean and then prevents constipation.

Fermentable fiber can be derived from soluble and insoluble categories but it is often found in, soluble fibers. Its function is to induce healthy bacteria processing in the colon.

How to increase the fiber intake

It’s ideal to start incorporating fiber foods in your diet gradually. Do not surprise your digestive system with excessive or bulk intake of fiber. Few tips have been elaborated below on increasing the fiber intake. Read below;

  • Eat whole fruits such as pears and apples rather than drinking juices (even fresh juices)
  • Incorporate the whole grain variety of rice, pasta, and bread  
  • Start consuming vegetables as snacks rather than chips
  • Make lentils and beans the part of your routine
  • Add chia seeds in your morning cereals, salads, and smoothies
  • Never forget to drink enough water when you are on a fiber-rich diet

Before starting the fiber-rich diet, know that everyone has different needs and they will react differently. It has shown that people facing the irritable bowel syndrome are unable to tolerate fiber and are unable to digest it.

Symptoms of excess fiber consumption

Fiber is also described as roughage or bulk and it can make some unpleasant experiences as it passes through the intestine and stomach of the human body. If a person consumes more than 70 grams of fiber, the body will start showing health issues such as;

  • gas
  • bloating
  • constipation
  • diarrhea
  • abdominal cramping

There is one limitation with fiber intake which is that it binds with other important nutrients and does not let the internal system absorb them which can be harmful. However, it is a must to stop consuming fiber foods if you feel any above-mentioned symptoms. But make sure that it is due to the fiber intake and not stomach flu.

Immediately visit the doctor or hospital if you experience severe symptoms. In severe cases, excessive fiber intake has also caused bowel obstruction which is a condition like constipation where a person is unable to pass through the feces.

High Fiber Foods

·         Pears having 3.1% fiber

·         Strawberries having 2% fiber

·         Avocado having 6.7% fiber

·         Apples having 2.4% fiber

·         Raspberries having 6.5% fiber

·         Bananas having 2.6% fiber

·         Carrots having 2.8% fiber

·         Beets having 2.8% fiber

·         Broccoli having 2.6% fiber

·         Artichoke having 8.6% fiber

·         Brussels Sprouts having 2.6% fiber

Fiber-rich Vegetables

Most of the vegetables are rich in fiber. However, kale, spinach, and tomatoes are the most significant having 3.6%, 2.2%, 1.2% fiber, respectively

·         Lentils having 7.9% fiber

·         Kidney Beans having 6.4% fiber

·         Split Peas having 8.3% fiber

·         Chickpeas having 7.6% fiber

Fiber-rich Legumes

The most fiber-rich legumes include black beans, edamame, lima beans, and baked beans having 8.7%, 5.2%, 5.3%, and .5% fiber, respectively.

·         Quinoa having 2.8% fiber

·         Oats having 10.6% fiber

·         Popcorn having 14.5% fiber

Fiber-rich Grains

It has been noted that most grains are rich in fiber but the %age of few are written below;

·         Almonds having 12.5% fiber

·         Chia Seeds having 34.4% fiber

·         Sweet Potatoes having 2.5% fiber

·         Dark Chocolate having 10.9% fiber

Hope now you know all about fibre consumption per day.

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