How Do Humans Get Fiber?
Humans obtain fiber primarily through the consumption of plant-based foods. Fiber, a type of carbohydrate, is found in the indigestible parts of plants. It's crucial for digestive health and overall well-being.
Many foods are packed with fiber. Including these in your diet ensures you get sufficient fiber daily. Here's a breakdown of excellent fiber sources:
- Fruits: Apples, bananas, berries, and pears are great options. Even though all fruits contain some fiber, some are richer than others. UCSF Health highlights that certain fruits boast higher fiber content.
- Vegetables: Leafy greens, broccoli, carrots, and potatoes all provide substantial fiber. Potatoes, often overlooked, are a surprisingly good source of nutrients and fiber UC Davis Health.
- Grains: Opt for whole grains like whole wheat bread, brown rice, and oats for a significant fiber boost. Refined grains are often lower in fiber.
- Legumes: Beans, peas, and lentils are excellent sources of both soluble and insoluble fiber.
- Note that fruits, vegetables, grains, beans, peas and lentils all contribute to your daily fiber intake. These foods offer a mix of fiber types, with some promoting regular bowel movements.
Types of Fiber & Their Benefits
Fiber comes in two main forms:
- Soluble fiber: Dissolves in water and helps lower cholesterol and blood sugar levels.
- Insoluble fiber: Doesn't dissolve in water and adds bulk to the stool, promoting regularity.
A balanced intake of both types is beneficial for optimal digestive health. Mayo Clinic indicates that increased fiber intake is associated with a reduced risk of various health issues, including heart disease.
Recommended Daily Intake
The recommended daily fiber intake varies depending on age and sex. Adults generally need between 25 to 35 grams of fiber daily, although most people fall short of this target. Harvard T.H. Chan School of Public Health notes this significant shortfall in many diets. For older adults, the recommended amount is slightly lower, with women over 50 needing 21 grams and men over 50 requiring 30 grams daily. Harvard Health underscores the importance of meeting these targets. Getting fiber from whole foods is always preferable to relying on supplements. Better Health Channel emphasizes this approach.
It's important to note that increasing fiber intake gradually is recommended to avoid digestive discomfort. Reddit points out the importance of a balanced diet, including both soluble and insoluble fiber, for optimal digestive health.
