How much fiber do you need daily and where to get it
Olga ZalizetskaCoral Club consultant and independent distributorPublished:1 min read
Fiber is one of those dietary components that are easy to forget because it's not prominently featured on the label. Yet, most of us are lacking it.
How much exactly
The European Food Safety Authority considers 25 g per day to be an appropriate intake for adults. An analysis published in The Lancet at the request of WHO indicates 25 to 29 g, while most people worldwide consume less than 20 g.
Two types of fiber
- Soluble creates a gel when in contact with water. You can find it, among other things, in oats, barley, apples, and psyllium husk.
- Insoluble increases the volume of intestinal contents. It is found in whole grain products, wheat bran, and vegetables.
Every organism reacts differently, so if you have sensitive intestines, talk to your doctor or nutritionist to see which type will be better for you.
How to eat more of it
- Replace white bread with whole grain, and white rice with groats.
- Add fruits and oatmeal to your breakfast.
- Let vegetables take up half of your plate.
- Reach for legumes a few times a week: lentils, chickpeas, beans.
- Increase the amount of fiber gradually and drink more water.
When diet is not enough
If it's hard for you to reach the recommended amount in the daily rush, a fiber supplement can be helpful. Hi-Fiber Acai&Blueberry provides 5.2 g of fiber per serving. Its ingredients include apple fiber and inulin, and preparation takes just a moment.
Don't know where to start? Write to us or call: we'll be happy to talk about your daily routine and answer your questions.
The text is for informational purposes only and does not replace the advice of a doctor or nutritionist. A dietary supplement cannot replace a varied diet.
