How Much Fiber Do You Really Need in Your Diet?
Here's How Much You Need
A diet high in fiber is important in lowering cholesterol, heart health and a healthy digestive system. Women should aim for a diet that has between 21 to 25 grams of fiber a day while men should have between 30 and 38 grams of fiber daily. According to the Harvard School of Public Health, most Americans get only about 15 grams of fiber each day.
Soluble & Insoluble
Fiber is classified as either soluble or insoluble, depending on how it’s digested. As the names suggest, insoluble fiber does not dissolve in water and comes from plant cell walls. Examples of insoluble fiber include wheat, wheat bran, rye and other grains. Insoluble fiber has been known to address issues like constipation and chronic diarrhea.
Soluble fiber comes from carbohydrates and dissolves in water. Examples of foods containing soluble fiber are fruit, oats, barley and beans. Soluble fiber is associated with reducing the risk of coronary artery disease and stroke. Additionally, soluble fiber can reduce the risk of developing type two diabetes and can control blood glucose levels in both type one and two diabetics.
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Watch the VideoBenefits of High Fiber
According to the Mayo Clinic, benefits of a high-fiber diet include:
- Lowered Cholesterol Levels
- Controlled Blood Sugar
- Aids in Achieving a Health Weight
- Longevity
So how do you get more fiber in your diet naturally? Foods like whole grains, whole fruits, vegetables, nuts and beans are good sources of fiber. Here are some easy ways to boost fiber intake:
- Eat whole fruit instead of drinking fruit juice
- Swap white rice/pasta for brown rice, barley, or farro
- Choose cereals that have a whole grain as the first ingredients and/or choose cereals with 20% or higher of the daily value for fiber
- Eat raw veggies or almonds in place of chips or crackers
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