Fitness
Fact Checked

What is a Healthy Daily Fiber Intake?

Nicole Madison
Nicole Madison
Nicole Madison
Nicole Madison

Many people don't have healthy fiber intakes. This is worrisome, as adequate fiber is necessary for optimal digestion and voiding. It may also help to prevent certain diseases. A healthy daily fiber intake may even help to facilitate weight loss, as eating fibrous foods leaves people feeling full for longer, which may make dieters less likely to snack on high-calorie foods.

Many people are unaware of just how much fiber they need on a daily basis, but experts typically recommend at least 20 to 30 grams of fiber each day. Unfortunately, however, the American Dietetic Association estimates that many people consume only about 11 grams of fiber daily. To get an adequate, healthy daily fiber intake, a person should eat plenty of roughage, such as fruits, vegetables, nuts, legumes, and whole grains; these foods do not fully digest in the body. Instead, a part of them exits the body as waste, taking other waste products along for the ride. They also absorb fluids on their way through the body, which helps to make the stools soft enough to pass through the body without discomfort.

Fruits like apples are a good source of dietary fiber, and can easily be added to most diets.
Fruits like apples are a good source of dietary fiber, and can easily be added to most diets.

Most people are familiar with the positive effect of fiber on bowel movements, but some doctors also think healthy daily fiber intake plays an important role in preventing diseases and disorders that affect the bowel, colon, and intestines. At the very least, a lack of adequate fiber leaves waste in the body much longer than it should remain there. Health experts have found that a healthy daily fiber intake is also important for lowering the risk of heart disease when combined with a low-fat, low-cholesterol diet. Healthy fiber intake may also help to lower a person’s risk of developing certain types of cancers. This is particularly true when high-fiber diets are combined with the consumption of low-fat foods and plenty of fruits and vegetables.

Bran, which is a good source of fiber.
Bran, which is a good source of fiber.

For those looking to up their intake of fiber and realize the benefits to their health, there are many ways to get more fiber. For example, a person may start with breakfast by consuming whole-grain breads and cereals, especially those containing nuts and fruits. Oatmeal is a popular choice among those who are striving for more intake, and beans, also fiber rich, can be consumed throughout the day. Likewise, fruit, particularly apples, adds a fiber punch and tastes good; it’s best to leave the skin on for maximum benefit. Potatoes, whole-grain pasta, and lentils are also good selections, and they are easy to add to lunch and dinner meals.

Nicole Madison
Nicole Madison

Nicole’s thirst for knowledge inspired her to become a writer, and she focuses primarily on topics such as homeschooling, parenting, health, science, and business. When not writing or spending time with her four children, Nicole enjoys reading, camping, and going to the beach.

Nicole Madison
Nicole Madison

Nicole’s thirst for knowledge inspired her to become a writer, and she focuses primarily on topics such as homeschooling, parenting, health, science, and business. When not writing or spending time with her four children, Nicole enjoys reading, camping, and going to the beach.

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Discussion Comments

nixodian

Can high fiber diets cause diarrhea?

I must of remembered incorrectly but I read something like that before, and sometimes, I do get diarrhea about once every two weeks soon after my high fiber steamed vegetables and fresh vegetable juice drink breakfast. But my stools do return to being more healthy & normal again after. It is likely because of bacteria in the juicer or vegetables but is their any truth in my question?

Thanks in advance.

milagros

Having 2 slices of double fiber bread a day gives 10 grams of fiber. One whole apple with the skin on, will add another 4 grams. A cup of beans with about 15 g per cup, will wrap up the day with enough fiber for a healthy lifestyle.

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    • Fruits like apples are a good source of dietary fiber, and can easily be added to most diets.
      By: tesgro
      Fruits like apples are a good source of dietary fiber, and can easily be added to most diets.
    • Bran, which is a good source of fiber.
      By: Vidady
      Bran, which is a good source of fiber.
    • Bananas are a good source of fiber.
      By: aris sanjaya
      Bananas are a good source of fiber.
    • Oatmeal is rich in fiber.
      By: Africa Studio
      Oatmeal is rich in fiber.
    • Fiber helps keep digestion running smoothly.
      By: Syda Productions
      Fiber helps keep digestion running smoothly.
    • Lentils are high in fiber.
      By: gitusik
      Lentils are high in fiber.
    • Substituting whole grain breads for white bread can add fiber to the diet.
      By: Irochka
      Substituting whole grain breads for white bread can add fiber to the diet.
    • A healthy daily fiber intake may help facilitate weight loss.
      By: kai
      A healthy daily fiber intake may help facilitate weight loss.
    • Black beans are rich in fiber, protein, iron, and folate and other B vitamins.
      By: Jaimie Duplass
      Black beans are rich in fiber, protein, iron, and folate and other B vitamins.