Fiber Consumption



Dietary Fiber


Fiber has a versatile positive activity in human body. It is important to have enough fiber to your diet to make it ideal. An ideal diet always include fiber to make progress in losing weight. There are many different types of fiber found available. These are mainly of two types-


  • Soluble and
  • Unsalable fiber.


Though both of them is different from one another but have very positive impact on our body. So it is important to keep both types of fiber in your diet.


Some Sources of Soluble Fiber


Grains like-oats, barley, ray, fruits like-apples, banana, beans and pulses like-chick peas, baked beans and some root vegetables like-potatoes and carrots are considered most potential sources of soluble fiber (sometime fermentable fiber).


Mechanism of Soluble Fiber


Being dissolved in water, soluble fiber forms a gel in our gut. It is useful in treating constipation in your body. The gel what is formed from the dissolve of fiber in water assists to keep stools soft paving the way to get things out easily. Some soluble fibers like beta-glucans and pectins are also useful to reduce blood cholesterol and lower the some risk factors that may lead you to heart diseases. So try adhering to having plenty of foods like oats, root veggies, fruits, and pulses if you have high cholesterol or heart hazards in particular.


Some Sources of Insoluble Fiber


The types of high fiber cereals like- high fiber breakfast cereal, brown rich, whole meal breads, pasta, and the whole grains, vegetables, nuts and seeds, potatoes with skin are considered  most  potential sources of insoluble fiber sometimes known as partially fermentable  fiber.


Mechanism of Insoluble Fiber


Another type of fiber is insoluble fiber, which is also very important for your health especially if you are already suffering from some sort of digestive problems. This kind of fiber helps to prevent constipation by bulking up stools and paving waste move through digestive tract very fast.


Amount of Fiber We Need Daily


To stay healthy and avoid gaining extra weight we need to ensure ideal fiber intake from our daily diet we used to consume. Sometimes it has been observed that we eat less fiber than we actually need averagely. The scenario also the same in case of children too. So here we need to set a recommended fiber intake based on different ages and sexes.


Here is given below a chart of fiber intake recommended for the different particular ages and genders


Two-five years old - 15 grams daily

Five-eleven years old - 20 grams daily

Eleven-sixteen years old - 25 grams daily

Seventeen or more years old - 30 grams daily


So, to get that recommended fiber intake daily all you need is just add some fiber rich diet in your daily diet menu and keep adjusting with them.


How to Add More Fiber to Daily Diet


By making some selection while buying or making foods we can add more fiber to our diet than usually we do.


  • How about eating whole-grain cereal at the very starting of the day as it contains minimum 5 grams fiber. Some common types of whole grain are-whole rye, whole oats, whole wheat etc.
  • Try to choose foods serving fibers. It is good to choose source of fiber that has 2.5-4.9 gram fiber each serving whereas it would be wonderful having five or more grams per serving if possible.
  • While eating sandwich use whole-grain to make it as it contains minimum 2-3 grams of fiber per slice.
  • Whole fruit has more fiber than from its juice one.
  • How about experimenting with some international cuisines like- Indian and Middle East as they used to use beans and whole grains in their prime dishes.
  • Try to Snacking on raw vegetables with bean dip or hummus etc.


However, it would be wise if you can cope with above stated technique to get an ultimate result in losing weight.


After all, remember that fiber is your all-time best friend who cares for your health. Without adding enough fiber to your diet, it is almost impossible to achieve your weight loss goal. So always, try to ensure your meal plan having fiber placed in the menu.


For example-


Having your breakfast with whole-grain bran flake cereal, half of a banana and skim milk may boost in giving you some fiber. Likewise, snack with some almonds and a quarter cup of raisins. Lunch with turkey sandwich made with two slice of whole bread, tomato, orange and lettuce. Dinner with grilled fish with salad of lettuce and some carrots, half cup of spinach and half a cup of lentils. All these things may give you a perfect fiber boost if you can keep all these things up.