Studies on dietary ﬁber and nutrient availability have gained an increasing interest. Questions are increasingly being asked regarding the faith of nutrient components such as proteins, minerals, vitamins, and lipids after feed formulation.
According to the American Heart Association, the daily value for fiber is 25 grams per day on a 2,000-calorie diet for adults. This number may also depend on age or sex:
Fiber does digestive grunt work but doesn’t get the same glamour as vitamin D, calcium, and other nutrients. It’s important to get the right amount fiber to keep your digestive system running smoothly. It also provides a lot of health benefits beyond digestion, such as help with weight loss and balancing gut bacteria.
Of course you also want to know also whether the fiber from the food you eat every day can be sufficient to make my body healthy and have nutrition. And what is the effect if my body lacks fiber from the food that is eaten every day.
The average indonesian eats only about 16 grams of fiber per day. That’s quite a bit less than the daily recommended intake for a lot of people. Read on to learn more about the benefits of fiber, where to get fiber, symptoms of too much fiber, and more.
Why does dietary fiber affect nutrient absorption?
As a whole, fiber delivers a lot of health benefits:
- supports weight loss
- reduces cholesterol and blood sugar levels
- lowers risk of cardiovascular diseases such as stroke, heart disease, and more
- prevents diabetes
- increases digestive and bowel health
- fuels healthy gut bacteria
In general, dietary fiber is an umbrella term for the parts of plants and other foods that the body can’t digest. Instead of breaking fiber down, fiber passes through your system and eases symptoms such as constipation. It’s important to eat a wide variety of foods instead of relying on one source for fiber intake.
How to increase your fiber intake
The best way to get fiber — while not consuming too many calories — is to eat high-fiber foods. Most vegetables, fruits, and plant-based foods have fiber. If your body is slowly adjusting to more fiber, spread out your portions between meals instead of eating a lot in a single serving.
Here are more high-fiber foods to try:
|Fiber-rich foods||Grams per serving size|
|boiled split peas and lentils; black, lima, and baked beans||10-15 g per cup|
|green peas, boiled||8.8 g per cup|
|raspberries||8 g per cup|
|cooked whole wheat spaghetti||6.3 g per cup|
|cooked barley||6 g per cup|
|medium pear with skin||5.5 g per pear|
|medium oat bran muffin||5.2 g per muffin|
|medium apple with skin||4.4 g per apple|
|bran flakes||5.5 g per 3/4 cup|
|cooked instant oatmeal||4 g per cup|
|brown rice||3.5 g per cup|
|boiled Brussel sprouts||4.1 g per cup|
|almonds||3 g per 1 oz. (23 almonds|
|chia seeds||10.6 g per 1 oz. (2 tbsp.)|
Tips on increasing your fiber intake
It’s best to gradually add fiber to the diet. You don’t want to shock your system with too much bulk. “Start low, go slow,” as the International Foundation for Functional Gastrointestinal Disorders puts it. Some tips for adding in fiber, but not too much, are:
- Eat whole fruits like pears and apples instead of drinking fruit juices.
- Swap in whole grain varieties instead of white rice, bread, and regular pasta.
- Snack on vegetables instead of pretzels and chips.
- Eat beans and lentils daily.
- Sprinkle chia seeds on cereal, smoothies, or salads.
- Make sure you’re drinking plenty of water when you eat fibrous food.
You may also find it helpful to track the foods you eat and note the fiber content to better understand how much you’re actually eating. Some people struggling to eat enough fiber may want to consider taking a fiber supplement.
How to calculate fiber in our food?
Luckily there is now a machine to measure how much food fiber is contained in food.
The ANKOM Fiber Analyzers have been subjected to rigorous testing over a broad range of sample types and are listed in the NFTA and AAFCO check sample programs.
Fiber test results can be determined for Acid Detergent Fiber, Neutral Detergent Fiber, and Crude Fiber for all feeds and forages. The ANKOM is accurate and precise when compared to conventional fibre methods. Most elements of technician variability are eliminated and there is no separate filtration step, so consistent results are achieved time after time.