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How Much Fiber Should You Consume Per Day?

Dietary fiber is not a nutrient because it is not digested or absorbed by the body. However, over the years, it has become a crucial component of a balanced diet and plays a critical role in health and illness. If you’re not getting enough dietary fiber from your diet, it may lead to constipation and can affect your overall health.

Not sure if you’re getting enough dietary fiber daily? Below is how much of fiber you should consume per day:

According to the American Heart Association, the daily value for fiber is 25 grams per day on a 2,000-calorie diet for adults. But, this number may also depend on age or sex: 

  • Women < 50 years old: 21 to 25g per day
  • Men < 50 years old: 30 to 38 g per day
  • Pregnant or lactating women: 28g per day
  • Women > 50 years old: 21g per day
  • Men > 50 years old: 30g per day

Children between ages 1 and 18 should eat 14 to 31gof fiber per day, depending on their age and sex.

If the recommended daily dietary fiber intake seems too much to achieve, here are foods that are high in fiber you should consider adding to your diet.There are two types of fiber-rich foods,which are soluble and insoluble fiber.

Soluble Fiber-Rich Foods 

  • Beans and legumes, fruits, nuts, oats, seeds, and vegetables

Insoluble Fiber-Rich Foods

  • Beans and legumes, fruits, nuts, seeds, vegetables, wheat bran and wheat germ, and other whole grains like brown rice

Love Earth Natural Fiber Up Detox Drink is also a great option! Here’s why:

  • It has 5.27g of fiber per serving that meets 21% of the daily requirement (25g)
  • Contains a rich source of nutrients including calcium, dietary fiber, iron, potassium, protein, vitamin C and K
  • It helps with digestion, increase satiety, regulate bowel movement and relieves constipation, help cleanse the colon, and reduce the risk of heart disease (high cholesterol).

You can meet your daily dietary fiber requirement with these high fiber foods and to maintain a healthy body!!!

 

Written By: Ng Kai Wen

BSc.(Hons). Food Science with Nutrition

UCSI University

 

Reviewed By: Jasmine Lim

Love Earth Organic Nutritionist

Bachelor of Science Degree in

Dietetics (major) & Food Science (minor)

Iowa State University, USA

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