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HOW MUCH FIBRE IN A DAY IS GOOD?

healthy diet - covenanthealth

Among all the nutrients, fibre is one of the vital and most essential part of a healthy diet. And many of the population won’t even bother much about eating the fibre and even forget about meeting the recommended daily intake of the fibre. Fibre has a lot of advantages on the human body and it will help in keeping a human body feel fuller for a longer period of time. Not only this, it helps in regulating the smooth functioning of the bowel which further prevents many diseases like constipation and makes the digestive problems at bay.

As per the best dietitian in north Delhi, consuming the right amount of fibre each day is essential to get a perfectly healthy body. Fibre-rich foods not only give you instant energy but also help you in maintaining a healthy weight. Planning your meals is extremely important if you are trying to lose your weight. A combination of meals should be consumed in a day with different ingredients so that you can get every nutrient in equal proportion. A high-fibre diet plan is also not good for the body, by consistently consuming fibre with no diet plan can create problems for your body like stomach cramps, constipation, and even lead to nutritional deficiency.

So, if you wonder about how much fibre is necessary to consume on a regular level then here is the answer for the same. The daily fibre recommendations for men are 30 to 38 grams a day and for women, it lies between 25 grams a day (18 and 50 years old), and if a woman is 51 or older than it should be between 21 grams a day. One point that generally applicable to everyone is to get 14 grams of fibre for every 1000 calories in your diet. Meeting the daily requirement of the fibre is extremely important and beneficial for your overall health.

How to get the right amount of Fibre?

Here are some essential and proper tips for getting the proper amount of fibre without even having any side effects:

Space out portions: Instead of consuming in one go, spreading out the intake of fibre throughout the day will make you avoid various problems like gastrointestinal discomforts, stomach cramps and many more. Try to incorporate fibre-rich foods as much as you can in your meals but the basic point is don’t overdo it. Portion control is much important when consuming breakfast, lunch or dinner. 

 

Increase slowly: If you are not able to meet your daily requirement then don’t force your body to eat. A new commitment to healthy eating is good but forcing your body to consume more and more is bad and can also make your stomach upset. It’s a good idea to take your time and slowly increase the consumption of fibre in your diet. Always plan your meals and be thoughtful about the discomfort while consuming a lot.

Hydrate: It is well said that fluid and fibre go hand in hand. With the increasing amount of fibre you eat the more fluid you need. It is important to consume an appropriate amount of water to balance out the fibre intake and promote proper digestion for the body. Try to keep yourself hydrated with all kind of nutrients and fluids. 

Foods/fruits rich in fibre

  • Apples, bananas, oranges and strawberries are packed with around 3 to 4 grams of fibre. (The most fibre is found in apple peels, so try to add it in your diet!)
  • Raspberries are also rich in fibre and it has 8 grams per cup. Infact berries are all time healthy.
  • Exotic fruits like mango, persimmon and guava are also rich in fibre. 1 small sized mango has 5 grams of fibre, 1 small sized persimmon has 6 grams of fibre and 1 cup of guava has about 9 grams of fibre.
  • Dark-coloured vegetables are also rich in the fibre content. Carrots, beets, and broccoli are fibre-rich and collard greens serve about 4 grams of fibre per cup whereas artichokes serve 10 grams of fibre and are considered as the highest in fibre.
  • 1 small sized potatoes and sweet potatoes can give you 3 grams of fibre (try to eat the skin as well). Try to have it in controlled portion or else overeating will be dangerous. 

 

The Snack Aisle

  • Nuts and seeds like sunflower seeds, pumpkin seeds, pistachios, and almonds are rich in fibrous content and can give you at least 3 grams of fibre. Add it in your daily diet to get the maximum benefits. They can also give you good fats which are important for the proper functioning of the body.

Lentils

  • Lentils are a good way to consume fibre. It is affordable and is considered the most nutritious foods. They are rich in other various nutrients like protein. Kidney beans, split peas and chickpeas are rich in fibre content and are good for the body. You can add these foods in your diet without thinking about your weighing scale. One cup of cooked lentils can give you 15.6 grams of fibre.

Cereals

  • Various cereals like quinoa, oats, barley and stuff made from whole wheat are extremely nutritious and can give you various important nutrients. These foods are rich in fibre content and are treated as one of the healthy food on earth. From the past few years, quinoa has become incredibly prevalent among health-conscious people due to its richness in nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants. One cup of cooked quinoa can give you about 5.2 grams of fibre.

 

  • Oats are one of the healthiest grains that not only help in keeping you feel fuller due to its fibre content but also give you proper nutrients for the smooth functioning of the body states best dietitian in Delhi. Oats are extremely high in vitamins, minerals and antioxidants. A soluble fibre called beta-glucan also found in oats which is beneficial for blood sugar and cholesterol levels. One cup of oats gives 16.5 grams of fibre.