How Much Fiber Does the Body Need
We all know that fiber is an important part of a healthy diet, but few people really concern themselves with getting enough fiber. In fact, most people get far less fiber than they need, and this problem can get even worse when a person starts a restrictive diet.
Whether you are on a diet or not, you should plan your meals in a way that will ensure that you are getting enough fiber. Fiber is important for digestive health, and it can help to prevent a variety of health conditions as you age.
Different Types of Fiber
While there are many different types of fiber, you can sort them out in two broad categories: soluble fiber and insoluble fiber. Soluble fibers are those that will breakdown in water, and insoluble fiber won’t breakdown in water. There is no specific recommendation for the amounts that you should get of the two different types of fiber, but they can both benefit your diet in different ways.
If you are looking for good sources of soluble fiber, you could go for things like beans, seeds, oats, apples and nuts. To find some good sources of insoluble fiber, you could try foods like whole grains, carrots, barley, brown rice, nuts, seeds, cucumbers, grapes and raisins. Check out some of our weight loss programs that focus on fiber intake.
How much fiber do you need?
The general recommendation for a person’s fiber intake will include both soluble and insoluble fiber. Without taking an effort toward getting enough fiber, most people will fall short of the daily recommendation. On average, most adults only get about 15 grams of fiber a day, which is a significant shortfall in comparisons with most recommendations.
For adult males under the age of 50, a daily intake of 38 grams of fiber is recommended. For adult females under the age of 50, a daily intake of 25 grams of fiber is recommended. Past the age of 50, the recommended daily intake for males is reduced to 30 grams. Past the age of 50, the recommended daily intake for females is reduced to 21 grams.
These recommendations are based on the average diet for adults in these age groups. For diets that are lower or higher in calories, there may be some need to make adjustments. Most health organizations will recommend about 14 grams of fiber for every 1,000 calories consumed. This standard can apply to both children and adults.
Getting enough fiber can be difficult. While there are a lot of foods that can be a good source of fiber, some adults will have trouble getting enough of them into their daily diet. While it is best to get your fiber from foods, some adults may need to consider a fiber supplement as a way to make up for a lack of fiber-rich foods in the diet.