Posted by: 4pack | December 21, 2009

Ideal Diets: Men Should Have 35 Grams Of Fiber For Maximum Health Benefits

The American Dietetic Association and the National Cancer Institute recommend eating 25 grams to 35 grams of fiber per day.


Fiber acts as an internal “scrub brush” for your body. It comes from the structural part of plants and cannot be digested. There are both soluble and insoluble fibers in all fiber-containing foods. These fibers work differently, but both contribute to your health in the following areas of your body:

  • Lower intestine: Insoluble fiber, the type found in whole grains, wheat bran and many vegetables, helps prevent hemorrhoids and other bowel problems. 
  • Blood sugar: Soluble fiber can help control blood sugar in people with diabetes. This fiber is found in peas and beans (lentil, split peas, pinto beans, kidney beans, garbanzo beans and lima beans). It also is found in oats, flaxseed, barley, apples, oranges and carrots. 
  • Blood cholesterol: Soluble fiber might lower some people’s blood cholesterol. 
  • Waistline: High-fiber foods also are lower-calorie foods. By eating a high-fiber, low-fat diet, it is possible to lose weight healthfully. How much fiber does a person need? The American Dietetic Association and the National Cancer Institute recommend eating 25 grams to 35 grams of fiber per day. If you decide to add more fiber to your diet, keep these important tips in mind:
  • Gradually add fiber to your diet over several weeks. Your body will adjust more smoothly. 
  • Don’t overdo it. A very high-fiber diet, 50 grams to 60 grams per day, can rob your body of valuable vitamins and minerals. 
  • Drink more fluids as you add more fiber. Fluids help your body process fiber without discomfort. Set a goal to drink at least eight cups of fluid per day. 
  • Choose whole grain breads, cereals and crackers instead of white breads or refined cereals and crackers. 
  • Try adding one or two tablespoons of wheat bran to your breakfast. 
  • Give brown or wild rice a try. 
  • Enjoy whole fruits at mealtime or for snacks instead of relying on fruit juices, which lack fiber. 
  • If you experience gas or bloating from eating dried beans, try this cooking method: when preparing dried beans, soak them in water and cook the beans in fresh water. The soaking water absorbs some of the carbohydrates that produce gas. 
  • At meal time, include a cooked vegetable and a fresh salad. 
  • For young children, a diet too high in fiber could fill them up quickly, making it difficult for them to get in enough calories and nutrients. 


    Leave a Reply

    Fill in your details below or click an icon to log in: Logo

    You are commenting using your account. Log Out /  Change )

    Google+ photo

    You are commenting using your Google+ account. Log Out /  Change )

    Twitter picture

    You are commenting using your Twitter account. Log Out /  Change )

    Facebook photo

    You are commenting using your Facebook account. Log Out /  Change )


    Connecting to %s


    %d bloggers like this: