Fiber: How Much Do I Need?

Soluble Fibers

Soluble Fibers outpouching in fruits and vegetables. They bond with cholesterol in our intestines thus lower blood cholesterol levels. Fibers slow the emptying and digestion of our foods regulating blood sugar. They also ‘scrub’ the colon reducing the out pouching known as diverticular disease. It also improves the tone of bowel muscles, holds water to soften stools and reduces constipation and diarrhea. Fiber can be found in whole grains, beans, legumes, nuts, seeds, fruits, and vegetables.


If you chose to take fiber supplements, you should know that most “functional fibers” are fibers which were isolated or extracted from plants or animals and they come in 2 primary forms: Inulin and Psyllium.


Inulin, can stimuli the growth of beneficial bacteria and by that improve your gastrointestinal tract.



Psyllium is effective in dealing with constipation and symptoms of irritable bowel syndrome.


Other functional fibers include

Other functional Many include: Guar gum, pectin, chitosan, cellulose, methylcellulose, beta-gucans, polydextrose, resistant dextrins, fructooligosaccharides, and acacia fibers.


How Much Fibers Do We Need to Eat?

The World Health Organization (WHO) recommended consumption of 20-40 grams of dietary fiber a day. Optimal amounts: 35-50 grams a day.


Like with any other agent, getting too much fiber can cause loose stools, abdominal discomfort, gas, bloating abdominal cramping, bloating, gas, and diarrhea — especially when taken in excess. Studies shows, that excess fiber can bind to iron, zinc, calcium, magnesium, carotenoids, beta-carotein, lycopene, and lutein when consumed at the same time as a meal. Also, when taken at the same time with medications, fiber supplements can affect the absorption of some drugs.

Source Of Fibers:

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