Ways to Reach Recommended Daily Fiber Intake
Summary: It’s not easy to reach the fiber recommendations. But here are 6 effective ways to help you get the recommended daily fiber intake to achieve your ideal weight.
Consuming the recommended daily fiber intake is important to achieve good health. Unfortunately, most of us don’t get enough of fiber.
Women must consume 25 grams of fiber each day while men must eat 38 grams per day. This is based on the 14 grams of fiber per 1,000 calories, according to the Institute of Medicine formula.
HOW TO REACH FIBER RECOMMENDATIONS
There are many ways that you can do to reach the recommended daily intake of fiber.
1. One of them is to eat at least a serving of whole grain for breakfast, lunch and dinner.
2. When cooking and baking, opt for whole-wheat flour, instead of the regular flour you’re using.
3. Choose to eat cereals containing 5 grams of fiber for each serving.
4. We, Filipinos, love to eat white rice. But if we want to reach the recommended daily fiber intake, we must choose to eat brown rice. I know it’s more expensive but it’s healthier.
5. Don’t forget to put vegetables and fruits on your plate. Fresh fruits are high in fiber, compared with canned.
6. Avoid drinking fruit juices, as they don’t contain enough fiber to meet the fiber recommendations numbers.
WHAT FRUITS AND VEGETABLES HIGH IN FIBER CONTENT?
All fruits contain fiber but the following have higher fiber content than others.
- Sweet potato
THE IMPORTANCE OF SOLUBLE FIBER
For weight loss goal, you should opt for soluble fiber, not just to reduce your total cholesterol levels in your blood but also to improve your blood sugar level. This is especially useful if you’ve been diagnosed with diabetes.
Experts do recommended consuming 6 to 8 grams of soluble fiber.
WHAT IS THE RECOMMENDED FIBER INTAKE FOR OLDER ADULTS EACH DAY?
Older adults have different fiber recommendations than younger adults. The Institute of Medicine of the National Academies suggests that the total fiber intake of adults who are older than 50 must be 30 grams each day for men and 21 grams in women.
Changes in the gastroinstestinal tract arise when the body ages. As a result, you’ll experience a reduction in the proper absorption of nutrients.
The changes also slow down intestinal motility.
If you eat too much fiber, it prevents vitamins and minerals from your food to be absorbed by your body leading to deficiencies in those trace minerals.
Although a high-fiber diet is recommended for older adults, too much of it can cause negative reactions.
FIBER AND WATER
If you’re in a high-insoluble-fiber diet as recommended by your doctor, you need to drink plenty of fluids.
Else, you’ll suffer from constipation as this type of fiber absorbs more water than the soluble type.
It’s best to drink purified water or fresh fruit. Herbal tea is also ideal.
FIBER, CHOLESTEROL AND BLOOD SUGAR LEVELS
Eating recommended daily fiber intake will not only help in combating constipation but it’ll also assist you into reducing your high cholesterol levels while it regulates your blood sugar numbers.
As a result, you can lower your risk of developing heart disease and diabetes.
If you can’t get a good source of fiber, you might consider taking a fiber supplement.