More and more people are getting increasingly conscious about their diet. If you are concerned about what you are eating and how much it impacts your health, then you need to be mindful about your nutrition. Keep in mind that fiber plays a big role in maintaining and improving health. It matters a lot and you should add it to your daily diet in a proper way, to get the maximum benefits for your health.
How Much Fiber Do You Really Need?
The quantity of fiber that your body needs depend on your sex and age. The Dietary Guidelines for Americans (2020–2025) states that adult men over 51 should consume at least 28 grams while men aged 19–50 should aim for 31–34 grams per day.
It also mentions that adult women aged 19–50 should aim for 25–28 grams, and those over 51 should get at least 22 grams. Despite these recommendations, most Americans fall short, consuming only about 15 grams per day.
Top Sources of Dietary Fiber and Their Serving Sizes
You can get a lot of fiber from legumes. A half-cup of cooked lentils has 12 grams, and a similar serving of black beans provides around 7-8 grams. You can verify these values from the USDA FoodData Central database. It offers updated, accurate nutritional details for each item.
Fibers can also be found in many fruits. You can get fiber as well as essential vitamins, antioxidants, and hydration from a variety of fruits – such as oranges, raspberries and pears.
You can boost your fiber intake significantly when you have cooked vegetables. One cup of cooked artichokes delivers nearly 9.6 grams of fiber. Brussels sprouts, cooked and served by the cup, offer 6.4 grams, while sweet potatoes provide about 6.3 grams per cooked cup. Broccoli, another fiber-rich vegetable, offers about 5.2 grams per cup when cooked.
It is also a good idea to have whole grains, which are powerful sources of fiber. You should try to have these grains in their unrefined form. 1 cup of brown rice contains around 3.5 grams of fiber. Cooked bulgur offers over 4 grams per half cup. Even ½ cup of a high-fiber cereal can contain up to 14 grams of fiber.
Although rich in calories, seeds and nuts can be perfect fiber-rich additions to your snacks and meals. Flax seeds, chia seeds and pumpkin seeds Are some of the richest sources of dietary fiber and you should never ignore these if you are trying to improve your fiber intake in your daily meal plan. You can get 3.5 grams of fiber in per ounce of almonds, which is necessary for digestive health and overall well-being.
You can find all these findings consistent. The values are listed in many important resources such as the comprehensive FoodData Central of the USDA, which can be a reliable tool if you want to track your nutritional intake.
What are the Health Benefits of Fiber?
Fiber is extremely beneficial for your health. When you have it in more amounts, it can help you in more ways. Insoluble fiber can help move waste through your intestinal tract. In this way, it can help you to prevent getting constipated. It can promote regular bowel movements for you.
When you have soluble fiber, it can slow down the absorption of sugar in your body. You can control your blood glucose levels naturally. Whether you are already suffering from diabetes or consider yourself to be at risk for developing blood sugar problems, you should have more of soluble fiber.
Few people know that fiber also has a big role in maintaining cardiovascular health. When you have fiber, it can reduce your bad cholesterol levels and high blood pressure. Naturally, you can reduce your risks of suffering from heart disease. You can also reduce your food cravings when you have more of fiber-rich foods. Fiber can keep you satisfied and control your appetite. You can reduce your overall calorie intake and support your weight management efforts.
Emerging research also indicates that a fiber-rich diet, especially those consisting of whole grains, may reduce the risks of colorectal cancer.
How to Make Fiber a Daily Habit?
You can start your day with a bowl of oatmeal consisting of almonds and raspberries. It is a good idea to have whole grain instead of white bread during lunch, along with black bean soup or lentil soup. You can maintain your energy levels by munching on a handful of nuts appear or raw carrots as snacks.
During dinner, you can include steamed vegetables in your diet. You can have brown rice or bulgur rice instead of white rice.
Final Words
As you can see, fiber is very important for your daily health. It can go a long way to keep you fit and functional, capable of handling all your everyday activities with confidence. Try to increase your fiber intake gradually, particularly if you have low fiber intake at present. Too much of fiber consumption may result in discomfort or bloating for you. While increasing your fiber intake, you should also drink enough water to make your digestive system adjust smoothly.
