Getting enough fiber is beneficial for your digestive system and can help reduce your disease risks. A review published in a 2009 edition of “Nutrition Reviews” reports that people with high fiber intakes have reduced risks for developing diabetes, obesity, gastrointestinal diseases and heart disease. A 2012 review published in “Metabolism” reports that dietary fiber may play a role in improving mood and memory and preventing infections. Your individualized fiber needs are based on your recommended calorie intake.
Aim to consume at least the adequate intake for fiber set by the Institute of Medicine. For example, eat 38 grams of fiber each day if you’re a man ages 19 to 50, 30 grams per day if you’re a man age 50 or older, 25 grams if you’re a woman ages 19 to 50, 21 grams if you’re a woman age 50 or older, 28 grams if you’re pregnant and at least 29 grams of fiber each day if you’re breastfeeding.
Calculate Calorie Needs
Determine your calorie needs to calculate your individualized fiber requirements. According to the Dietary Guidelines for Americans 2010, sedentary women need 1,600 to 2,000 calories per day, moderately active women require 1,800 to 2,200 calories and active women need 2,000 to 2,400 calories per day to maintain a healthy weight. Sedentary men require 2,000 to 2,600 calories, moderately active men need 2,200 to 2,800 calories and active men require 2,400 to 3,000 calories per day for healthy weight maintenance. These are general guidelines; for individualized calorie needs based on your age, size, activity level and health status, consult your doctor or a registered dietitian.
Individualized Fiber Requirements
Calculate your individualized fiber needs based on your calorie requirements. “Nutrition Reviews” reports that adults and children should eat 14 grams of fiber for each 1,000 calories they consume. For example, if you require 2,000 calories per day for healthy weight maintenance you should consume 28 grams of fiber each day, and if you need 3,000 calories you should eat 42 grams of fiber every day.
It is ideal to get your fiber from a well-balanced diet containing plenty of fiber-rich foods. Foods high in fiber include whole grains, legumes, fruits, vegetables, nuts and seeds. If you’re constipated or unable to meet your fiber requirements from food, ask your doctor about taking a fiber supplement made from psyllium husks or seeds.
- Nutrition Reviews: Health Benefits of Dietary Fiber: The Health Benefits of Dietary Fiber: Beyond the Usual Suspects of Type 2 Diabetes Mellitus, Cardiovascular Disease and Colon Cancer
- Metabolism: Clinical and Experimental
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- U.S. Department of Agriculture; U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
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