Ask HE: How Much Fiber Do You Really Need?
It seems like everyone is talking about fiber lately. Marketers are touting their fiber-rich food products and some manufacturers are even adding more fiber in. You probably know fiber is “good for you” — well, here’s the 101 on how much you need in your diet.
Q: How much fiber do I really need in a day (and how do I get it)?
A: Stick to the basics and watch out for “faux” fiber.
The daily recommended amount of fiber all depends on who you are — that is, an active male needs more than a more sedentary female. Typically, the recommendation ranges from 20 to 38 grams per day. A good benchmark amount for any healthy adult is about 25 grams per day. Unfortunately, the average American only gets about 15 grams daily.
Now, some fiber basics. Fiber comes in two main forms: soluble fiber, which is found in oats, nuts, flax and beans, fruits and vegetables, and insoluble fiber, which comes from whole grains and also fruits, veggies, nuts and seeds. Soluble fiber slows our digestion and helps keep blood sugar levels in check. Insoluble fiber, meanwhile, keep things moving through your digestive system. Both fiber types are good for you and many foods contain a combo of the two.
You want fiber in your diet for a few key reasons:
• It helps curb hunger, which keeps you feeling fuller, longer.
• Soluble fiber can help lower cholesterol.
• Insoluble fiber helps your digestive system work properly.
• Fiber-rich foods are also high in healthy vitamins, minerals and other nutrients.
Lately, fiber has become a hot buzzword. Grocery stores are full of products sporting labels that tour a food’s high fiber content. Some of these products contain “functional fibers” — that is, man-made fiber additives, which are created in the lab and added to foods such as yogurt, snack bars, crackers and pancake mixes. Even beverages and sugar substitutes such as Splenda are now offering “added fiber”!
When scanning an ingredient list, you may see these added fibers listed as inulin, pectin, cellulose, chicory root, chicory extract, polydextrose and oligosaccharides. These added fibers are safe to eat (and some are even added to replace fat in foods like light ice cream), but the jury is still out on whether they’re as good for you as naturally occurring fiber. It’s fine to work some of these faux-fiber foods into your day, but don’t get romanced by the marketing. To really get all of fiber’s benefits, stick to the real deal.
A word of warning — if you’re trying to increase your fiber intake, do it gradually to avoid stomach upset (drinking extra water helps, too). Getting that minimum 25 grams a day is easier than you think.
Sample Fiber-Filled Daily Menu
Breakfast:
1 cup cooked oatmeal with 2 tablespoons raisins (5 grams of fiber)
Morning Snack:
Orange and 1/4 cup almonds (7 grams)
Lunch:
Spinach salad with 1/4 cup chickpeas, 10 cherry tomatoes and a slice of whole wheat bread (18 grams)
Afternoon Snack:
Apple with 1 tablespoon peanut butter (5 grams)
Dinner:
Grilled salmon with 1 medium baked sweet potato and 1 cup steamed broccoli (9 grams)
Daily total: 1,400 calories; 44 grams of fiber
TELL US: What nutrition question do you want us to answer?
It seems like different terms become popular code words for a time, and then something else takes their place. Of course fiber is important. But what is more important is eating plenty of whole foods – fruits, vegetables, grains, fish, etc. that have a combination of nutrients. No one really knows how these nutrients interact and benefit us in the long run.
http://graciouslivingdaybyday.com/
this was helpful information, but i'd like to know more. lately i've been having those "stomach problems" you mention above, namely bloating, and im wondering if it's from too much fiber, or two much of one type of fiber (soluble or insoluble…?). Ive given my body enough time to adjust to these foods but still seems to be having reacions.
Also, I'd LOVE to see a similar analysis on protein… becuase everyone is in such a buzz about protein. I try to eat a mostly vegetarian diet and everyone is concerned i wont have enough protein, even tho my understanding is that plenty of plant sources provide great proteins!
keep it coming! thanks.
Is that mangos on that spinich salad
Is there a max. recommended amount of fiber? If your body is adjusting fine, can you just go to town on high-fiber stuff, or is there a point where it backfires on you, so to speak?
As for a nutrition question I'd like to see addressed: My father and I both love to cover our food in salt, but we both have excellent sodium levels. He has read that if you have the genetics for it, extra salt does little damage – it just leaves your body with regular waste. All of the salt nazis would have you believe that NO ONE can safely eat salt. What's the real deal for those of us who like salt and show no bad signs from indulging?
Hi Julie –
There's no definitive amount for "too much" fiber but since everyone's digestive system is different, it's best to increase your intake gradually. Thanks for your comment.
Hi Julie,
Check out our previous post on Shaking the Salt Habit.Hopefully it will answer some of the questions you have.
There are some amino acids that can only be found in animal protiens. That's the problem with vegetarian diets.
the only point where I can think of there being a problem with too much fiber is when you have a stalled digestive tract. I know I had to really lower my fiber consumption (big time, over 20g+ of fiber/day) when I was diagnosed with gastroparesis.