All You Need to Know About Dietary Fiber



Most of the people how want to eat healthily in most of the cases only focus on minerals, vitamins, carbs, fats and protein, and they forget about a crucial ingredient, the fiber.

As you will see from the facts below, dietary fiber is essential for proper nutrition, and it has a lot of health benefits.

How much is the optimal amount of fiber daily?

The minimum quantity is about 30 grams, and the recommended maximum is about 50 grams. Unfortunately, in modern countries the fiber intake is only about 10 grams per a day.

What is fiber?

It is a kind of carbohydrate that we cannot digest. That means our digestive system cannot break it down into sugar, and it leaves our body as it is.

There are two types.

Soluble fiber that dissolves in water and insoluble fiber which does not. Both of them have almost the same health benefits.

Here are some more facts.

Fiber helps to prevent several diseases

Firstly it has a beneficial impact on the digestion. It assists to prevent constipation and various cancers, especially colon cancer.

Furthermore, it also supports to keep the cardiovascular system healthy and lower the risk of heart diseases since it helps to eliminate the cholesterol from the blood. It is also a natural prevention against diabetes.


It helps to keep and lose weight

If you have fiber-rich foods, they fill you faster, and you are satisfied for a longer time. This way you can avoid overeating and eating something between the main meals. Hence, it supports weight loss.

We do not eat enough fiber

Most of the foods we have a low in fiber, especially the processed ones. On top of that, most of us do consume enough vegetables, fruits and whole grain foods that are rich in fiber.

It can only be found in plants. Hence, you should consume more of those. The best is of you eat them as they are.

You should get a least 20 grams fiber a day, more is better Click to Tweet

Juices seem to be a solution but be careful! The drinks you can buy in stores are rather low in it, and they also contain a lot of artificial ingredient and sugar. Instead, make homemade juices from organic veggies and fruits.

You can also have fiber supplements, but I do not recommend since you can have enough from natural sources.

Check high fiber foods list below. Fruits, greens, whole grains, nuts and beans hold a lot. By consuming some of these daily will provide enough of it for your body.


And here are some shopping tips.


It is a crucial nutrient for kids as well

If your kids are over two, then it is important to provide them enough fiber daily. I know, it is not easy to force them to have veggies and fruits instead of sweets and others, but be tricky and make foods and drinks that they will enjoy.

For example, you can make smoothies and homemade juices or fruit salads.

Fiber needs water

In order to help your body to move indigestible fiber through your digestive system, you should consume more water. If you do not drink enough water, it can cause constipation.

Have at least eight glasses of water per a day.

You cannot cook it out

One of the best features of it is that you cannot cook it out. Hence, you can make delicious meals and enjoy its benefits. However, you should keep in mind that a few vitamins and minerals are eliminated during the process of heating.[/su_column[/su_row]

What if you have too much

As already stated the maximum amount is about 50 grams. Having too much with water can cause diarrhea and other digestive problems. It disturbs the absorption of other nutrients. Consequently, it can cause lack of these things.


There is no question that having enough natural fiber each day is an essential factor of healthy eating and prevention of many diseases. The best is that you can simply take in the right amount of fiber, just have the foods mentioned above.


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