- Adults should consume 20 to 35 grams of fiber per day. Children over age 2 should consume an amount equal to their age plus 5 grams per day.
- Insoluble fiber is indigestible and helps move food through the body. Soluble fiber helps slow the absorption of carbohydrates through your body so that more nutrients are absorbed and used.
- A high fiber diet will prevent constipation, control blood sugar levels, help with weight loss and lower blood cholesterol levels.
- Fiber keeps foods moving through the intestine and passing through the body. Foods that are high in fiber tend to have lower calorie amounts as they are less processed and will have no added ingredients. The fiber calories cannot be absorbed by the body and will be moved out of the system.
- The foods that are highest in fiber are those that are less processed. Whole grains such as brown rice, oats, quinoa and bran are all high in fiber. All fruits and vegetables have fiber in them as well as important vitamins and minerals.
- While fiber supplements are available, it is more beneficial to get dietary fiber from real food where there is a balance of soluble and insoluble fiber. Supplements are available in tablet and powder form to mix into water.
