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Fabulous Fiber, How Much We Need?

What is Fiber in nutrient? Fiber is an indigestible carbohydrate that found only in plant foods that deserves special mention because of its health-promoting properties. There are many source food that contains of fiber, that is fruits, vegetables, whole-grain products, beans, peas, nuts, and seeds are all good sources of fiber. 

How much we need of fiber for healthy body?

For adults need any- where from 21 to 38 grams of fiber daily, depending on gender and calorie needs.

See the below Table to determine your daily fiber recommendations.

Gender
Age
Grams of Fiber
Male


Female
under 50
over 50
under 50
over 50
38 grams
30 grams
25 grams
21 grams
 
There are two types of fiber—soluble and insoluble. Each type confers different health benefits. Soluble fiber forms a gel in water and is responsible for improving blood cholesterol levels. It may also be useful in controlling blood sugar levels— particularly important for people with diabetes. Insoluble fiber does not form a gel in water and can help keep your digestive system working properly and may help prevent colon cancer. Fiber-rich foods contain a combination of both types of fiber, but one often occurs in a higher proportion. See below table for some of the most common food sources of each type of fiber.

Common Food Sources of Soluble and Insoluble Fiber

Type of Fiber
Food Sources
Soluble
Oats and related products (oatmeal, oat bran, or foods made from them), barley, cooked legumes (dried beans, peas, and lentils), many fruits, and some vegetables
Insoluble
Whole grains and their products, wheat bran, many vegetables, some fruits, nuts, seeds, and brown rice

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