How Much Fiber Per Day?
Tip to be Healthy
The first step is always the hardest. Health is the most important thing in life. Every man should strive for better health.
The Best Information About How Much Fiber Per Day
We have long known of the importance of fiber in our diet, but it seems that the amounts required for good health may vary, This week I read two emerging research articles on the importance of increasing our intake of fiber.
The first article related to controlling asthma, eczema, hay fever, and other allergies (SMH 28.10.20). The second article showed the benefits of increasing fiber in irritable bowel disease and showed even a small increase in fiber may be enough to manage the disease.
So today we will look at the importance of fiber and how much fiber per day needed to stay healthy.
How much Fiber per Day?
Adults require about 25-30 grams of fiber from food, currently, in the USA the average adult eats about 15 grams per day.
You may ask how can I eat 25 grams a day, and it is really quite easy. Start with whole grains in the morning, this means choosing your breakfast cereal very carefully by checking the fiber content on the packet.
Add some prunes to your cereal and you have made a good start. Eat beans several times a week. Stir a tablespoon of ground flaxseed into your meal or soup. (We use an old coffee bean grinder to grind our seeds).
Have several serves of vegetables every day, and choose fruit high in fiber, pears, apple, berries, and avocados.
Fiber for Medical Conditions
Fiber supplement in the form of psyllium fiber is now recommended for people suffering from irritable bowel syndrome. Fiber acts by reducing and relieving abdominal pain and discomfort, and if taken as recommended is often enough to control symptoms.
In 2017 Monash University in Melbourne Australia released a ‘position paper’ on the importance of fiber in the diet. It said that fiber a key carbohydrate component of plant food, fruit, vegetables, grains, and legumes that is not digestible but performs other important functions in keeping the gut healthy, different types of fiber exist including soluble, insoluble, and prebiotic.
Foods contain a mixture of fiber and their role in the body is regulatory, example fiber regulates the bowel, normalizes blood sugars. Fiber types that are less gas-forming are tolerated better by people with IBS, including psyllium, linseed, and oats. It is always better to start to increase your fiber gradually to see how well it is tolerated.
Scientists have discovered that gut bacteria interact with immune and inflammatory systems causing allergies. So changing your diet by increasing the fiber content will help to calm the inflammatory response and better manage the condition.
There is now some good evidence that keeping the gut healthy will reduce inflammation in other parts of the body, and to do this we need a more diverse range of bacteria in our gut this will feed off fiber created by eating fruits vegetables, nuts, and seeds.
Because this is emerging evidence many studies are still underway on how we improve our gut health, and resistant starch is also being studied in the form of cooled cooked rice and green bananas that helps to feed and cultivate the right type of gut bacteria.
How much Fiber per Day and the Importance of Fibers
Looking at having enough fiber in our diet has always been important. But, it becomes even more important as we get older and various inflammatory problems plague us. These problems can often be aided by weight loss, and a high fiber diet will help to lower weight and feed the right bacteria in the gut.
This in turn lowers inflammation wherever it is in the body. Dietary fiber also plays a role in reducing the instance of depression and depressive illness in adults. A lot more research will be coming soon, as further studies will be released during 2020.
I hope that with this article we have managed to answer the question – how much fiber per day. If you tolerate fiber well, it is better to have too much rather than not enough as it will certainly keep you healthy.
One of the great benefits is that it is not fattening and because you feel full after it, you will lose a bit of weight without really trying. We all want to lose weight and this is a simple method of weight loss without dieting as you are filling up on fiber.
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