Dietary Fiber — How Much Do You Need?

Good Sources of Dietary Fiber

Dietary fiber is an amazing thing. It helps your digestive track function properly and it boosts other bodily systems too. In fact, dietary fiber can help lower cholesterol, help you lose weight, and improve heart health. As we answer the question, "How much dietary fiber do you need" we explore some of the benefits of fiber and how to add it to your diet.

What is Dietary Fiber?

Dietary fiber is two basic substances. In one form, it is a stringy, woody part of the food that we eat and is truly dietary fiber. It is not digested but discarded. In its second form, dietary fiber is often called soluble fiber and it is digested and absorbed. In both of its forms, it plays an important role. In our intestines, it acts like a sponge and mops up fats before they are absorbed into the bloodstream. Soluble fiber in our bloodstream does the same job. So dietary fiber helps to remove fats from our body before the fats make their way to our cells or is stored. By removing fats before we use them, dietary fiber can help us to lose weight. It also helps our body lower cholesterol and to improve heart health by freeing up red blood cells to carry more oxygen instead of fat molecules.

Foods Rich in Dietary Fiber

Fruits like berries are full of fiber. A single cup of raspberries has 8 grams of fiber. Pears, apples, oranges, and bananas range from 5.5 grams of fiber to 3.0 grams for a medium sized piece of fruit. In terms of process foods, one cup of cooked oatmeal has 4 grams of fiber. The motherlode of fiber is found in beans, nuts, and seeds. One cup of split peas has 16.3 grams of fiber, and for the same amount of black beans you get 15.6 grams of fiber.

If you are interested in adding more fiber to your diet, then focus on beans, peas, nuts, and fresh fruits and vegetables like green peas, which have 8.8 grams of fiber per a one cup serving.

How Much Fiber Do You Need?

The "A Healthier You" site, which is a Department of Health and Human Services eBook says that we need 14 grams of fiber for every block of 1000 calories that we consume. So the first thing to realize is that our dietary fiber needs change based on how many calories we eat. A 2000 calorie day requires 28 grams of fiber. You can add more fiber by eating fresh fruit, veggies, and beans.

Fiber is an excellent way to help your body shed fat and gain health. It makes up a portion of a healthy diet and a healthy diet helps make weight loss more simplified. To learn more about the benefits of a healthy diet, head over to the Metabolic Research Center where you can find a ton of resources to help with losing weight, gaining health, or both. Their services are comprehensive, and their results are amazingly high. You can find free recipes, one-on-one support, coaching, and answers to many diet and weight loss questions.


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