How Much Fiber Do You Eat – What Nutritionists Recommend

How Much Fiber Do You Eat – What Nutritionists Recommend
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Did you ever wonder if you eat enough fiber? Yes, your diet is healthy, but how does it really rate on fiber?

Fiber is a plant-based miracle. Eggs, fish, dairy products, and meat are all devoid of fiber. So, if you think you’re reaching the daily fiber goal, you’re probably not.

NHS recommends 30g/ day of fiber intake, but most adults consume only 15 or 18g. The reason? 

Here is what you need to know.

Don’t Forget About Fiber

As healthy carb-dodging diets like keto or the rise in gluten-free foods become more popular, we sometimes forget our daily fiber goal. 

Fiber is an essential food for our gut microbes, playing a key role in mental health, clear skin, and mood.

Fiber ends up in the large intestine, where it is fermented, and our gut bacteria use it as fuel to grow and flourish. So, you can understand why setting a fiber intake goal and reaching it is necessary.

As per nutritionists’ recommendations, here are 3 types of fiber you need:

Soluble Fiber

This fiber can easily dissolve in water and is efficient if you deal with constipation. 

“This helps to soften stools in order pass smoothly through the bowel; [it] may also reduce the amount of cholesterol within the blood,” explains Lily Soutter By, a nutritionist.

Sources: fruit and root vegetables, barley, oats, rye.

Insoluble Fiber

This type of fiber helps other foods move through the digestive system more efficiently, and it can give some substance to your stool.

Sources: cereals, nuts and seeds, wholemeal bread, bran.

Resistant Starch

Resistant starch is low in calories, acts as a prebiotic, and helps to prevent blood sugar spikes. But why is it called resistant?

As its name implies, this type of starch can resist digestion and reach your colon intact. 

Sources: seeds, grains, legumes, bananas, green peas.

 

Remember that all people are different, and you should first discuss with a nutritionist your daily fiber intake.


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