How Much Fiber Should I Eat Every Day?

by Praveen Jadhav

Fiber is an essential part of a healthy diet, but most Americans do not meet the recommended daily guidelines.

High-fiber foods are important for a healthful weight loss diet, and eating enough fiber and meeting the daily recommended intake of fiber can provide several health benefits.

According to the Food and Drug Administration, the daily value for fiber is 28 grams per day for adults on a 2,000-calories diet. This number may also depend on sex or age.

The current USDA’s Dietary Guidelines for Americans, suggest the following amount of fiber.

Adult men require about 34 grams depending on their age. Adult women require about 28 grams depending on their age.

Teenagers ages 14 to 18 require 25.2-30.8 grams of fiber per day. Adolescents aged 9 to 13 require 22.4 -25.2 grams of fiber per day.

Children aged 4 to 8 require 16.8-19.6 grams of fiber per day. Children aged 1 to 3 require 14 grams of fiber per day.

According to USDA’s Dietary Guidelines for Americans suggest for women under 50 ages require 25 to 28 grams of fiber per day.

According to USDA’s Dietary Guidelines for Americans suggest for men under 50 ages require 31 to 34 grams of fiber per day.

According to USDA’s Dietary Guidelines for Americans, women aged 51 and older require 22 grams of fiber per day.

According to USDA’s Dietary Guidelines for Americans, men aged 51 and older require 28 grams of fiber per day.

Improve digestive health, prevent constipation, support weight loss, reduce cholesterol & blood sugar level, and reduce the risk of heart disease, type 2 diabetes and colon cancer.

Benefits of Fiber

Type of Fiber

Fiber is a type of carbohydrate that comes in two main forms: Soluble and insoluble.

Soluble Fiber

It includes pectin & beta-glucans, it dissolves in water and slow s down digestion. This fiber helps lower your cholesterol and blood sugar levels.

Insoluble Fiber

It doesn’t dissolve in water but increases the movement of waste products through the digestive tract, helping to prevent constipation.

Eating more plant-based meals, and swapping to wholegrains and snacking on fruit throughout the day will help to reach the recommended daily allowance of fiber.

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