24 Jun How Much Fiber Should You Be Getting Each Day And Why?
Based on a 2000-calorie diet, women should shoot for 25 grams and men 30-38 grams of fiber per day. The average adult only gets about 15 grams.
You’re not the average adult are you?
What the heck is fiber good for anyway?
Fiber acts like a scrub brush to clean out your colon and in the process it helps to:
- slow down the absorption of sugar and cholesterol in the bloodstream
- lower you risk of heart disease, diabetes and colon cancer
- maintain digestion and bowel health
- promote the growth of good gut bacteria
- keep you feeling fuller longer
- aid in weight loss
So, how can I get more of this good stuff and what’s the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water and in your gastrointestinal juices. It turns into a gel-like substance and is digested by the bacteria in your large intestine. Soluble fiber is responsible for stabilizing your blood sugar and lowering your risk of cardiovascular disease. Foods that contain mainly soluble fiber are beans, oats, citrus fruits, strawberries, peas, and avocado. This is just a partial list there are many more.
Insoluble fiber does not dissolve and passes through your system mainly intact. This fiber helps prevent constipation and may lower your colon cancer risk. Foods made up of mainly insoluble fiber are whole grains, seeds and the skins of many fruits and veggies.
Many foods contain both types of fiber.
Fiber is found mainly in plants, fruits, whole grains, nuts and legumes. Try adding a few items from the list below to each meal and you’ll be tipping the scales in the right direction.
What could an optimal day of fiber eating look like?
The sample menu below provides 33.5 grams of fiber. If you wanted to add a little more you could toss in 3 cups of air popped popcorn at 3.5 g’s to bring you to 37 grams for the day.
1 serving of steel cut oats (5 g)
½ banana sliced on top (1.5 g)
Slice of wheat bread (2 g)
A handful of almonds ( 3.5 g)
½ cup raspberries (4 g)
Fiber= 7.5 g
Turkey sandwich on whole wheat bread with lettuce and tomato – (5 g)
An apple – (3.3 g)
Fiber = 8.3 g
Dinner – Baked Salmon
½ cup brown rice = (1.5 g)
a cup of sauteed brussels sprouts – (4.1 g)
Salad with tomatoes, avocado and cucumber – (3.6 g)
Fiber =9.2 g
Total fiber = 33.5 grams
When you eat more fiber you’ll stay full longer and will be less likely to be coerced by your mind into ordering those delicious sounding fries or getting that donut that is staring longingly at you from the display case.