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Fiber's Dietary Assistance: How Much Do You Need?

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By    |   Friday, 24 Oct 2014 06:55 PM

It’s well documented that fiber provides much-needed dietary assistance and helps keep the body running smoothly. But just how much do you need? The amount of fiber that a person should get every day varies with age and gender.

According to The Mayo Clinic, men aged 50 and younger should consume 38 grams of fiber daily, and men over 50 need 30 grams a day. Women who are 50 and under should try to consume about 25 grams of fiber per day and women over 50 need 21 grams daily.

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However, if you haven’t been intentional about adding fiber in your diet, you may want to start slow, and be sure to drink plenty of water. Too much roughage too quickly can have the opposite, unintended effect of bloating, abdominal discomfort, and even clogging in your digestive tract.

Experts recommend beginning with 1 to 2 grams of dietary fiber every couple of days until you reach optimal consumption. For breakfast, oatmeal and fresh fruit will provide more fiber than eggs and white toast. Add a side salad or veggie to each meal, along with fresh fruits or veggies as a midday snack. Whole grains and legumes are great fiber sources too, so try to incorporate them into your meals instead of potatoes and rice.

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It's well documented that fiber provides much-needed dietary assistance and helps keep the body running smoothly. But just how much do you need? The amount of fiber that a person should get every day varies with age and gender.
fiber, dietary, assistance, how, much, you, need
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2014-55-24
Friday, 24 Oct 2014 06:55 PM
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