How much fiber should I consume in a day?
How much fiber should I consume in a day?
Did you know that fiber is actually a type of carbohydrate which humans can not digest, yet is optimal for normal gut functioning and overall health?
A diet rich in fiber not only benefits the gastrointestinal system itself by reducing the risk of constipation and colon cancer, it can also have systemic effects as it can also reduce the risk of developing cardiovascular disease, helps stabilize blood sugar level, and lowers blood cholesterol level.
It is recommended that people consume at least 25 to 35 grams of fiber each day. According to USDA, it is ideal for adults to get at least 14 grams fiber for every 1000 calories they consume.
There are two types of fiber–soluble and insoluble.
Soluble fiber is a type of fiber which dissolves in water, forming a gel-like substance which increases the bulk of the stool. It slows down the transit of food from the stomach to the intestine, slowing digestion. Thus, preventing a sudden spike in blood sugar and cholesterol. Consequently, you feel full for a longer period of time. A well maintained blood sugar level helps prevent cravings. Apples, bananas, blueberries, carrots, oats, barley, bananas, sunflower seeds, broccoli, barley, black beans, sweet potatoes, and lima beans are good sources of soluble fiber.
On the other hand, insoluble fiber does not dissolve in water. This helps form a softer and bulkier stool and enables normal gut motility and prevents constipation. Good sources of insoluble fiber include avocado, whole grain, wheat, bran, seeds, fruit and vegetable skin, dark green leafy vegetables, cauliflower, brown rice, beans, and potatoes.
To give you an idea of how much fruits, vegetables, seeds, nuts, and other plant-based product to consume per day, here is a list you can refer to:
Apples (1 medium size) = 4.4 grams dietary fiber
Avocado (100 grams) = 6.7 grams dietary fiber
Banana (1 medium size) = 3.1 grams dietary fiber
Blueberry (1 cup) = 4 grams dietary fiber
Broccoli (½ cup chopped) = 1.1 grams dietary fiber
Brown rice (1 cup cooked) = 3.5 grams dietary fiber
Beans (1 cup or 253 grams baked) = 14 grams dietary fiber
Chickpeas (1 tbsp or 12.5 grams) = 2.2 grams dietary fiber
Carrots (1 cup or 128 grams) = 3.6 grams dietary fiber
Green bean (1 cup or 100 grams) = 3.4 grams dietary fiber
Green peas (1 cup or 145 grams) = 7 grams dietary fiber
Kiwi (1 fruit or 69 grams) = 2.1 grams dietary fiber
Lentils (1 tbsp or 12.3 grams boiled) = 1 grams dietary fiber
Mango (1 cup or 165 grams) = 2.6 grams dietary fiber
Melon (1 wedge or 69 grams) = 0.6 grams dietary fiber
Oats (1 cup) = 8 grams dietary fiber
Orange (1 small sized or 96 grams) = 2.3 grams dietary fiber
Papaya (1 small piece or 152 grams) = 3 grams dietary fiber
Peanut (1 cup or 146 grams) = 12 grams dietary fiber
Pineapple (1 thick slice or 84 grams) = 1.2 grams dietary fiber
Pomelo (1 cup or 190 grams) = 1.9 grams dietary fiber
Potato (½ cup or 75 grams) = 1.7 grams dietary fiber
Rice (1 cup cooked jasmine or long-grain white rice) = 1 gram dietary fiber
Strawberry (1 cup or 144 grams) = 2.9 grams dietary fiber
Sunflower seeds (1 cup dried with hulls) = 4 grams dietary fiber
Sweet potato (100 grams) = 3 grams dietary fiber
Tomato (a cup chopped or sliced or 180 grams) = 2.2 grams dietary fiber
Whole-wheat bread (1 slice or 28 grams) = 1.9 grams dietary fiber
