To lose weight, it is recommended to consume at least 25 to 35 grams of fiber per day for good health. However, guidelines advise different amounts of fiber depending on age and sex. According to the USDA, the recommended daily fiber intake for adults is:
- Women under 50: 25 to 28 grams per day
- Men under 50: 31 to 34 grams per day
- Women 51 and older: 22 grams per day
- Men 51 and older: 28 grams per day
Fiber is a type of carbohydrate that the body cannot digest, and it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. Fiber also provides a lot of health benefits beyond digestion, such as help with weight loss and with balancing gut bacteria.
Some high fiber foods include whole grains, whole fruits and vegetables, legumes, and nuts. Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries. Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include whole wheat products (especially wheat bran), quinoa, brown rice, legumes, leafy greens like kale, almonds, walnuts, seeds, and fruits with edible skins like pears and apples.
Its important to eat a wide variety of foods instead of relying on one source for fiber intake. The best way to get fiber without consuming too many calories is to eat high fiber foods.
There are no negative ingredients or materials associated with consuming fiber. In fact, fiber delivers a lot of health benefits, including supporting weight loss, reducing cholesterol and blood sugar levels, lowering the risk of cardiovascular diseases such as stroke, heart disease, and more, lowering the risk of diabetes, increasing digestive and bowel health, fueling healthy gut bacteria, and may lower the risk of colorectal and breast cancer.
