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Fiber: How Much Do I Need?
Posted on Nov 19th 2009 5:15PM by Ronnie KoenigFiber, an indigestible substance found mainly in the outer layers of plants, is a carbohydrate that passes through the digestive system virtually without being broken down into nutrients. Like other carbohydrates, fiber is key in providing energy for all bodily functions. Additionally, fiber can help lower your risk of diabetes and heart disease.
There are two kinds of fiber: soluble -- found in oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables -- and insoluble (often called dietary fiber), wheat bran, vegetables and whole grains. Dietary fiber -- or the kind of fiber that isn't digested by your body, or is insoluble, promotes the movement of material through your digestive system and can help prevent or relieve constipation. Soluble fiber, which can dissolve in water, helps lower cholesterol.
So how much fiber should you be consuming each day?
The National Academy of Sciences' Institute of Medicine recommends the following fiber servings per day: 25 grams of fiber per day for women age 50 and younger and 21 grams of fiber for women 51 and older. Men should get 38 grams of fiber if they are younger than 50 and 30 grams of fiber if they're older than 51. And a nutrition-information savvy tip from the American Dietetic Association tells us that a "high fiber" food label means there are 5 or more grams of fiber per serving.
Increase your fiber intake by choosing high-fiber foods like grains, fruits, vegetables, beans, legumes, nuts and seeds.
If you're looking for ways to sneak fiber in gradually, which will decrease the amount of gas and bloating you experience are you begin to eat more fiber, you could choose to start your day with a high-fiber breakfast cereal. During lunch, add a can of beans to your favorite soup. Over dinner pick whole-wheat breads and pasta.
Learn More About Fiber:
Carb-Resistant Starch: Fiber for Weight Loss
High-Fiber Cereals
High-Fiber Fast Food
High-Fiber Foods
Splenda With Fiber
That's Fit wants you to get healthy, be strong and live well, which is why we've got great fitness tips in addition to excellent nutrition advice.
There are two kinds of fiber: soluble -- found in oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables -- and insoluble (often called dietary fiber), wheat bran, vegetables and whole grains. Dietary fiber -- or the kind of fiber that isn't digested by your body, or is insoluble, promotes the movement of material through your digestive system and can help prevent or relieve constipation. Soluble fiber, which can dissolve in water, helps lower cholesterol.
So how much fiber should you be consuming each day?
The National Academy of Sciences' Institute of Medicine recommends the following fiber servings per day: 25 grams of fiber per day for women age 50 and younger and 21 grams of fiber for women 51 and older. Men should get 38 grams of fiber if they are younger than 50 and 30 grams of fiber if they're older than 51. And a nutrition-information savvy tip from the American Dietetic Association tells us that a "high fiber" food label means there are 5 or more grams of fiber per serving.
Increase your fiber intake by choosing high-fiber foods like grains, fruits, vegetables, beans, legumes, nuts and seeds.
If you're looking for ways to sneak fiber in gradually, which will decrease the amount of gas and bloating you experience are you begin to eat more fiber, you could choose to start your day with a high-fiber breakfast cereal. During lunch, add a can of beans to your favorite soup. Over dinner pick whole-wheat breads and pasta.
Learn More About Fiber:
Carb-Resistant Starch: Fiber for Weight Loss
High-Fiber Cereals
High-Fiber Fast Food
High-Fiber Foods
Splenda With Fiber
That's Fit wants you to get healthy, be strong and live well, which is why we've got great fitness tips in addition to excellent nutrition advice.
