How much fiber should an adult get per day? According to the Food Drug and Administration, (FDA) the daily value that every adult should consume of fiber in your diet is about 28 grams of fiber per day. And that is based on 2000 calories a day and of course it changes based on sex. Women would consume a little less than men. The average American gets about 16 grams of fiber per day which is lower than what is needed to meet your daily requirements.
How Much Fiber Should An Adult Get Per Day? – photo credit: monkik
What Are The Health Benefits Of Health Fiber?
- Improves your digestive system
- Improves bowel movement
- Increases weight loss
- Lower cholesterol and blood sugar levels
- Lower the risk of diabetes
- Lower the risk of cardiovascular diseases such as stroke or heart disease.
- Prevents constipation
Dietary fiber intake is eating parts of a plants that your body can’t digest or break down. Because it passes through your system and decreases the symptoms of constipation. It helps to improve your digestion when eating food. Fiber is one of the best appetite suppressants you can ever eat. As the more fiber you eat the less food you want to eat.
Here are some Top High Fiber Rich Foods:
- 1 cup of Green Peas- 8.8 grams of fiber
- 1 cup of Brown Rice- 3.5 grams of fiber
- 1 cup of Oatmeal- 4 grams of fiber
- 1 cup of Bran Flakes- 5.5 grams of fiber
- Medium Apple with skin- 4.4 grams of fiber
- 1 cup of cooked whole wheat spaghetti- 6.3 grams of fiber
- 23 Almonds- 3 grams of fiber
- 1 cup of broiled brussell sprouts- 4.1 grams of fiber
Some of the things you can do to increase your fiber intake if you feel you are not eating enough is the following:
- Instead of drinking fruit juices focus on eating whole fruits such as apples or oranges.
- If you snack on chips, try replacing that with eating vegetables as a substitute.
- It is also important to drink lots of water when you are eating fiber food throughout the day.
- Eat lentils and beans daily and as often as possible. The only time you would take fiber supplements is if you are not eating enough fiber from food. So, fiber supplements are meant to assist what you may not be consuming through food.
“Fiber is one of the best appetite suppressants you can ever eat. As the more fiber you eat the less food you want to eat.” – Celebrity Fitness & Nutrition Expert Obi Obadike
Although getting high fiber food regularly in your diet is important you can eat too much fiber.
The Symptoms Of Too Much Fiber Are:
- Constipation
- Diarrhea
- Gas
- Bloating
- Abdominal Cramping
If you experience any of these symptoms, then cut back on your fiber because you are eating too much.
The Bottom Line is fiber is one of the most important things in your digestive health. And it reduces so many chronic diseases that can happen as we age. Try as best as possible to make fiber a permanent staple in your regular diet.
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References
- Dhingra, D., Michael, M., Rajput, H., & Patil, R. T. (2012). Dietary fibred in foods: a review. Journal of food science and technology, 49(3), 255–266. https://doi.org/10.1007/s13197-011-0365-5
- Adam, C. L., Williams, P. A., Garden, K. E., Thomson, L. M., & Ross, A. W. (2015). Dose-dependent effects of a soluble dietary fiber (pectin) on food intake, adiposity, gut hypertrophy, and gut satiety hormone secretion in rats. PloS one, 10(1), e0115438. https://doi.org/10.1371/journal.pone.0115438
- Lim SH, Kim MY, Lee J. Apple pectin, a dietary fiber, ameliorates myocardial injury by inhibiting apoptosis in a rat model of ischemia/reperfusion. Nutr Res Pract. 2014 Aug;8(4):391-7. doi: 10.4162/nrp.2014.8.4.391. Epub 2014 May 15. PMID: 25110558; PMCID: PMC4122710.
- Jiang, T., Gao, X., Wu, C., Tian, F., Lei, Q., Bi, J., Xie, B., Wang, H. Y., Chen, S., & Wang, X. (2016). Apple-Derived Pectin Modulates Gut Microbiota, Improves Gut Barrier Function, and Attenuates Metabolic Endotoxemia in Rats with Diet-Induced Obesity. Nutrients, 8(3), 126. https://doi.org/10.3390/nu8030126
- Gulati, S., Misra, A., & Pandey, R. M. (2017). Effects of 3 g of soluble fiber from oats on lipid levels of Asian Indians – a randomized controlled, parallel arm study. Lipids in health and disease, 16(1), 71. https://doi.org/10.1186/s12944-017-0460-3
