432 Calories in 6 Eggs and Their Nutrition Facts

What is Dietary Fiber and Why is it Important?

Dietary fiber, sometimes referred to as roughage, is a type of carbohydrate found in plant foods that your body cannot digest. Though fiber passes through your digestive system without being absorbed, it is a necessary part of a healthy diet.

Benefits of a High Fiber Diet

A diet high in fiber has many proven health benefits including:

• Normalizes bowel movements
• Lowers cholesterol levels
• Regulates blood sugar levels
• Aids in achieving a healthy weight
• Reduces risk of diseases like heart disease, diabetes and cancer

Despite the advantages, it’s estimated that only 5% of Americans get the recommended daily amount. Most fall short by about half the suggested total fiber intake.

Adding more high fiber foods can help you meet your nutrient needs to enjoy better digestive health and reduce disease risk.

Recommended Intake of Dietary Fiber

How much fiber you need varies based on your age, gender and typical calorie intake per day. General daily fiber recommendations are:

• Men 50 or younger: 38 grams
• Men 51 or older: 30 grams
• Women 50 or younger: 25 grams
• Women 51 or older: 21 grams

Make sure to gradually increase your fiber intake over a few weeks, while also drinking more fluids, to allow your body time to adjust to the change.

High Fiber Foods Chart

Adding a fiber boost to your diet is easy when you know what foods are the highest sources. Here is an overview of some of the top high fiber foods:

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FAQs

What foods are highest in fiber?

Some of the top high fiber foods include raspberries, lentils, avocados, black beans, oats, almonds and flaxseeds.

What are good low fiber meal options?

Some naturally low fiber foods to focus meals around include chicken, fish, eggs, yogurt, cheese, white rice, pasta and potatoes without the skin.

How much fiber should I eat daily?

Recommended daily fiber intake is 25-38 grams per day depending on your age and gender. Most people only eat around half the suggested fiber amount.

What happens if I suddenly increase fiber?

When boosting your fiber intake, go slowly over several weeks. Sudden large increases can cause gas, bloating and stomach discomfort while your body adjusts.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.