Monthly Archives: July 2011

What is the recommended amount of fiber we should have in our day? Is 25 grams the maximum one should eat?

Why is fiber so important? Fiber plays a vital role in overall health. A high fiber diet is known to decrease your risk of heart disease and diabetes. Two of the most common diseases Americans are facing today. Fiber also helps you feel full longer. Eating a diet high in fiber is a great way to look and feel your best!

The amount of dietary fiber needed is very different for each individual. The guidelines say we need at least 25 grams per day but more than 25 grams is good for most people if their digestive systems can handle more. Softer fiber forms called “Soluble Fibers” found in most fruits, vegetables, brown rice, flax seeds and corn are sometimes easier to digest and not as bloating. Bulking fibers called “Insoluble Fibers” found in seeds, nuts, most whole-grain high fiber cereals and the skin of certain fruits and vegetables may be harder on the digestive system in larger quantities.

I recommend starting with the goal of 25 grams per day and slowly incorporating more fiber up to 35-40 grams per day as your system allows. It is extremely important to drink a lot more water as you increase your fiber intake. This will allow the extra fiber to move through your digestive system more efficiently. It is said that our ancestors ate up to 100 grams of fiber per day.

Valerie Douglass, DTR
Mary’s Gone Crackers

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