Diet and Nutrition Data Verified

How Much Fiber Should You Eat Everyday?

Written by
Krystel Quadros
and medically reviewed by Preetha J

Published on Dec 04, 2018 and last reviewed on May 06, 2022   -  3 min read

Abstract

Dietary fiber contributes to health and wellness in a number of ways. This article explains its uses, types, and importance.

Contents
How Much Fiber Should You Eat Everyday?

What Is Fiber?

Dietary fiber is a plant cell material that enzymes in the human digestive tract cannot break down. Water-soluble and water-insoluble fibers are the two main forms of fiber. Each type of fiber has a specific set of qualities and properties. They are as follows:

Water-Soluble Fibers: During digestion, water-soluble fibers absorb water. They enhance stool volume and may lower cholesterol levels in the blood. Fruits (such as apples, oranges, and grapefruit), vegetables, legumes (such as dry beans, lentils, and peas), barley, oats, and oat bran contain soluble fiber.

Water-Insoluble Fibers: They do not dissolve in water and remain unaltered during digestion. They help to keep the contents of the intestine moving normally. Fruits with edible peels or seeds, vegetables, whole grain goods (such as whole-wheat bread, pasta, and crackers), bulgur wheat, stone-ground cornmeal, cereals, bran, rolled oats, buckwheat, and brown rice includes insoluble fiber.

How Much Fiber Should You Eat Every Day?

Men should consume 30 to 38 grams of fiber per day, while women should consume 25 grams per day if they are 18 to 50 years old, and 21 grams per day if they are 51 years old or over.

Is Consuming Too Much Fiber Bad?

Too much of anything is toxic. You may get atypical bowel symptoms such as diarrhea if you ingest more fiber than the recommended daily consumption for women, which is 25 grams per day, and for men, which is 38 grams per day. If you eat large quantities, your body will not be able to absorb the nutrients you need. It may prevent the absorption of nutrients such as calcium, iron, magnesium, selenium, and iodine, which are vital to human health. As a result, always remember not to consume too much of a certain nutrient.

What Is the Importance of Fiber?

Many people are concerned that they are not losing weight despite doing a lot of exercise and working out. Have you ever pondered what could be causing it? When it comes to losing weight, a good diet, combined with exercise, is critical. It is not worth it to work out for an hour and then return home and eat something unhealthy like deep-fried foods or foods high in trans-fat, such as burgers and pizzas. You burn calories while exercising, but what about the triple amount of calories you consume afterward? Consider how vital it is to eat a healthy, fiber-rich diet when it comes to keeping a healthy weight.

What Are the Important Roles of Fiber on Our Health?

Following are some of the reasons why fiber plays a very important role in our health:

1. Aids Weight Loss:

When it comes to losing weight, fiber is extremely important. Fibers are accessible in their natural form; thus, there is no need to take a fiber supplement. Fiber can be obtained from a wide variety of fruits and vegetables. As often as possible, eat a wide variety of fruits, especially seasonal fruits. Sunflower seeds, which are high in calcium, can be sprinkled on the fruits.

2. Good Heart Health:

Soluble fiber is your heart's best friend since it keeps you away from dangerous cholesterol and helps to regulate your blood pressure. Ischemic heart disease, myocardial infarction, coronary heart disease, and stroke are all prevented by soluble fiber, which helps to remove the additional cholesterol deposited in your arteries. Soluble fiber can be found in apples and oats. You can make a sugar-free smoothie out of it by substituting dates, which are a good source of iron and will keep you from feeling sluggish. Do not forget to include some flaxseeds, which are high in omega-3 fatty acids and have anti-inflammatory properties.

3. Prevent Constipation:

Have you ever wondered why you get constipated? It is caused by a lack of fiber combined with a lack of water. Consumption of a wide range of fruits and vegetables can help to prevent constipation. Brown rice should be substituted for white rice. It includes more fiber and is more healthy than white rice since it contains B complex vitamins, which will provide you with plenty of energy. Even diabetics can eat brown rice instead of white rice because it has a low glycemic index. Always remember to keep your portion sizes in check, so you do not overeat and gain weight. Instead of polished rice, eat traditional whole wheat foods as part of a well-balanced diet. It contains fiber and is especially good for diabetics because it does not cause a spike in blood sugar. Constipation can be avoided by exercising on a daily basis. Go to the gym, run every day, and do a range of aerobic and anaerobic activities every day.

What Is the Importance of Water Intake While Having Fiber-Rich Foods?

When adding fiber to your diet, make sure to do so gradually and with lots of water. Dietary fiber is comparable to a fresh sponge in that it requires water to plump up and flow smoothly through the digestive tract. You may suffer nausea or constipation if you consume more fiber than normal but not enough liquids.

Conclusion:

Consider eating fiber that is naturally found in healthful meals before reaching for the fiber supplements. Fiber supplements and fiber-enriched foods may not provide the same benefits as fiber supplements or fiber-rich foods, according to research. You may be deficient in other critical nutrients if you are not getting enough fiber in your diet. The quantity of fiber in your diet is an excellent indicator of the overall quality of your diet. So always include a sufficient amount of fiber in your diet every day to maintain overall health and well-being.

Last reviewed at:
06 May 2022  -  3 min read

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