How Many Grams of Fiber a Day

Fiber is an important part of a healthy diet plan and unfortunately, most of us do not meet the recommended daily guidelines when it comes to fiber intake.

Though a less common problem but consuming too much of fiber can also result in digestion related problems. Therefore it is absolutely important to consume the right amount of fiber per day, which should be distributed throughout the day.

how many grams of fiber a day?

High fiber foods are an essential part of a healthy weight loss diet plan and it is important to meet the recommended daily intake of fiber which can provide you with several health benefits.

In this article we will see how much fiber per day is recommended then we will see what are the side-effects of having too much of fiber and lastly we have listed down some of the most healthy fiber-rich foods for you.

Recommended Daily Fiber Intake for Healthy Weight Loss:

Fiber is the largely indigestible component of our diet and is usually found as carbohydrates in plant foods. In animal foods, such as meat and sausage, no fiber is present. It is not digested or absorbed when it moves through the intestine.

The ideal amount of fiber intake varies according to the gender and age of a person. The Dietary Guidelines recommend the following approximate daily intake of fiber:

• Adult Male Need about 34 gram of fiber depending on his age.
• Adult women need about 28 gram of fiber depending on her age.

Fiber intake is also modified for certain age groups because the energy requirement varies at different stages of human life. For example, for children it is recommended to consume less fiber than adults:

• Adolescents between the age of 14 to 18 require 25.2 to 30.8 gram of fiber.
• Adolescent ages 9 to 13 require 22.4 gram to 25.2 gram of fiber intake.
• Kids aged from 4 to 8 need about 16.8 gram to 19.6 gram of fiber.
• Children from 1 to 3-year old need 14 gram of fiber per day.

Few Things to Keep In Mind when Trying to Lose weight:

Those who wish to lose weight are often suggested to eat high fiber foods because these foods tend to have lesser calories, and are high in nutrients along with making the person feel fuller for a longer time.

Fiber ads volume to the food and slows down the digestion because of which food cravings tend to minimize. Which is very useful when trying to shed those extra pounds.

When trying to lose weight make sure to reach your recommended daily dose by adding high fiber foods and also doing regular exercise.

However, beware of the promises made by fiber rich dietary supplements promoting weight loss. There is very little evidence supporting their claims.

Watch Video: How Many Grams of Fiber a Day is Recommended for you | How Much Fiber Should You Eat to Lose Weight?

When is Fiber Too Much?

When trying to add fiber to your daily diet, it is suggested to start slowly. Then gradually increase the amount so that your digestive system becomes accustomed to it.

Consuming extra fiber, too quickly in a short time is not recommended.

If you consume more the 70g of fiber per day it may lead to several adverse effects like:
- Bloating
- Gas
- Decreases appetite
- Nutritional deficiencies
- Risk of Blocked bowel

Also, an important thing to note here is that fiber should be consumed with sufficient amounts of fluids.

Some of the Benefits of Fiber are:

• Improved digestive health
• Reducing the risk of Constipation
• Reduced risk of type 2 diabetes
• Reduced risk of cancer
• It helps reduce LDL levels which are bad cholesterol
• Improves your glycemic index
• Increase satiety or helps you feel fuller for longer
• Reduced risk of heart disease

Some Healthy Sources of Fiber for Healthy weight Loss:

• Oats
• Fruits like Apples, Plums, Figs, and Berries
• Barley
• Quinoa
• Brown Rice
• Almonds
• Peanuts
• Pistachios
• Flax seeds
• Chia seeds
• Pumpkin
• Beans
• Lentils
• Peas
• broccoli
• Sweet potato
• Cauliflower

Fiber intake is best attained by consuming a variety of foods as a part of a healthy and balanced diet. Those who do not consume much fiber should try and increase the fiber intake gradually over the weeks so that the risk of bloating and gas is minimized.

Also make sure to drink plenty of water throughout the day and chew your food slowly, as it takes time for the gastrointestinal system and the bowel to adjust to the changes in your high fiber diet.

Also Read: How Many Servings of Fruit Per day!

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