High Fiber Diet: How Much Fiber Do You Need?
November 20, 2008 by admin
Filed under Dietary Fiber, High Fiber Foods
A high fiber food diet has several benefits; constipation prevention, maintain cholesterol and blood sugar levels and weight loss. A study by the American Dietetic Association reports the average person consumes only 14-15 grams of fiber a day. That is half of the recommend amount of 25 -35 grams of fiber per day. Foods with the highest fiber content contain 5 grams or more of fiber per serving. Foods with fiber contents between 2.5 and 4.9 grams are considered good sources.
According to Barbara Rolls, PhD, author of The Volumetrics Eating Plan, fiber can help us eat less — and lose weight. “Simply doubling the amount of fiber you eat from the average of 15 grams per day to around 30 grams helps reduce calorie intake,” Rolls explains. “Fiber has been shown to increase satiety, not only by lowering the energy density of foods (that is, how many calories they have per serving) but also by slowing the rate that foods pass through the digestive systems.”
The National Academy of Sciences’ Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:
|
|
Age 50 and younger |
Age 51 and older |
| Men | 38 grams | 30 grams |
| Women | 25 grams | 21 grams |
Following are fiber recommendations per day according to the Dietary Reference Intakes (DRIs).
- Children 1 to 3 years, 19 grams a day
- Children 4 to 6 years, 25 grams a day
- Boys 9 to 13 years, 31 grams a day
- Girls 9 to 13 years, 26 grams a day.
Digg it
Weight Loss Blog on Sun, 21st Dec 2008 6:09 am
Hi, hope this comment comes through I’m still new to this whole blogging thing.
Thanks for the great dieting post! I discovered your blog while
Googling other people’s dieting experiences. I’ve actually just started blogging about
my diet tips - I lost over 30 pounds in a month
with a diet I developed! get back to me about it!
Best,
-Joan
Alexandria on Thu, 1st Jan 2009 9:35 am
So, who got the idea that our colon needs cleaning in the first place? I mean, why would it? It’s clearly designed as a waste disposal system so what suggests that it needs help to be “cleaned”?
Alexandria