For adults under the age of 50, US Department of Agriculture recommends that women consume 25 grams of fiber per day and men consume 38 grams of fiber per day. For people over 50, women should aim for 21 grams per day and men 30 grams per day. Harvard Health Publishing.
American adults typically consume only about 10 to 15 grams of total fiber per day. Harvard Health Publishing state.
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This “may be partly due to” [people] not aware of its importance. Dietary fiber is something you can easily consume every day. Dr. Kellyanne Petruccicelebrity nutrition expert, New York Times bestselling author.
Does that mean everyone should take fiber supplements? Or is there a better, easier way to get the nutrients?
First of all, why do we need dietary fiber?
Petrucci says:
We're increasingly understanding how much gut health influences other areas of our lives, such as brain health, immunity, and skin health, Petrucci says.
“The gut has a favorite food, and its favorite food is fiber,” she points out.
“What happens when you don't get enough fiber is that all-important insects and microorganisms die.” [and] If you cover your entire gastrointestinal system, you won't get what you need.So they don't have good ingredients to munch on [and] They begin munching on the lining of the intestines. ”
This process leads to a condition commonly known as “leaky gut,” Petrucci says. Leaky gut is essentially a large crack in the intestinal lining that can allow harmful substances, such as toxins and partially digested food, into the intestine and cause inflammation. Harvard Health Publishing.
“So that's something we have to rein in,” Petrucci said. “Textiles just happen to be an easy way to do that.”
Eating a diet high in fiber can also help maintain a woman's hormone levels, she added.Fiber has been shown to lower blood sugar and estrogen levels, which may be why Associated with 8% lower chance of developing breast cancer A comparison of women who ate a diet rich in fiber and those who did not.
Petrucci strongly recommends trying a food-first approach to getting your daily fiber intake. “I always prefer edibles because you get a lot of other nutrients along with fiber,” she says.
Foods rich in dietary fiber include:
- avocado
- leafy vegetables
- Cruciferous vegetables such as broccoli, cauliflower, bok choy, and Brussels sprouts
- raw almonds
- berries
- apple
- Seeds such as chia seeds, flaxseeds, and sunflower seeds
However, Petrucci understands that it can be difficult to track how much fiber you're getting in your diet for certain reasons, such as time of day.
“I try to meet people where they are,” she says, adding, “How can they make this work for them? So if I have to take supplements, I I’ll take supplements.”
When it comes to supplements, Petrucci recommends taking one that has three things:
- superfood
- A type of fish oil with omega-3
- Insoluble dietary fiber and soluble dietary fiber
Petrucci says most people should aim for a fiber supplement with a fiber content of about 10 grams. She also points out that some people may want to avoid taking fiber supplements containing psyllium, as they can cause constipation and bloating for certain people.
“You want to eat foods rich in fiber every day.” [and] Drink fluids to move everything through your colon,” says Petrucci.
“When I started watching it, [food] label. I want some kind of fiber in there. Carbohydrates that don't contain fiber are undesirable, especially if you're consuming foods that are high in sugar or carbohydrates. It's not going to make you feel better after all. ”
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