Fiber is a dietary substance, such as pectin and cellulose, that is the indigestible part of plants, whole grains, vegetables, and fruits. It is a vital component for moving food efficiently through the body and to maintain a well-balanced diet. According to the Academy of Nutrition and Dietetics, a high-fiber diet can help prevent obesity, digestive conditions like constipation and hemorrhoids, heart disease, and diabetes.
According to the US National Academy of Sciences, Food and Nutrition Board, the recommended dietary allowance (RDA) of fiber for male children and adults is between 30-38 grams/day, and it is between 21-25 grams/day for female children and adults. Different age groups have different fiber requirement quantities. There are two types of fiber, which are called soluble fiber and insoluble fiber, and both forms of fiber are significant and necessary to form a complete and wholesome diet.
The body obtains dietary fiber from plant and plant products that are incorporated into one’s diet. Thus, including a variety of such fiber rich foods can ensure that the daily recommended fiber levels are achieved. A few tips for consuming more high fiber foods and increasing fiber intake include:
The American Dietetic Association mentions the following tips for increasing dietary fiber intake in children, since they may not enjoy foods with fiber like adults normally do. These include:
References:
http://www.ucsfhealth.org/education/increasing_fiber_intake/ (accessed on 12/29/2014)
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Fibre/Increasing-Your-Fibre-Intake.aspx (accessed on 12/29/2014)
http://www.orlandohealthdocs.com/kidsdigestion/files/2011/10/Tips-for-Increasing-Fiber-Intake-in-Children1.pdf (accessed on 12/29/2014)
http://www.taste.com.au/news+features/articles/3969/how+to+increase+your+fibre+intake (accessed on 12/29/2014)
http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/fiber_benefits.html (accessed on 12/29/2014)
http://www.rd.com/health/healthy-eating/increase-dietary-fiber/ (accessed on 12/29/2014)
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 (accessed on 12/29/2014)
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp (accessed on 12/29/2014)
http://www.eatright.org/Public/content.aspx?id=6796 (accessed on 12/29/2014)
Helpful Peer-Reviewed Medical Articles:
Anderson, J. W., Baird, P., Davis, R. H., Ferreri, S., Knudtson, M., Koraym, A., ... & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188-205.
Jenkins, D. J., Kendall, C. W., Vuksan, V., Vidgen, E., Parker, T., Faulkner, D., ... & Ryan, M. A. (2002). Soluble fiber intake at a dose approved by the US Food and Drug Administration for a claim of health benefits: serum lipid risk factors for cardiovascular disease assessed in a randomized controlled crossover trial. The American journal of clinical nutrition, 75(5), 834-839.
Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits.Nutrients, 5(4), 1417-1435.
Kaczmarczyk, M. M., Miller, M. J., & Freund, G. G. (2012). The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer. Metabolism, 61(8), 1058-1066.
Brownawell, A. M., Caers, W., Gibson, G. R., Kendall, C. W., Lewis, K. D., Ringel, Y., & Slavin, J. L. (2012). Prebiotics and the health benefits of fiber: current regulatory status, future research, and goals. The Journal of nutrition,142(5), 962-974.
Van Duyn, M. A. S., & Pivonka, E. (2000). Overview of the health benefits of fruit and vegetable consumption for the dietetics professional: selected literature. Journal of the American Dietetic Association, 100(12), 1511-1521.
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