Ladies, have you met your daily fiber needs? Fiber is a type of carbohydrate that can help control blood sugar levels in the body. Most carbohydrates will be broken down and converted into sugar molecules called glucose, but fiber cannot be broken down and will pass directly through the body undigested.
Everyone needs to consume the right amount of fiber daily to help the digestive system work smoothly. Fiber also offers many other health benefits, such as helping with weight loss and balancing bacteria in the gut. Even though it is not filling, fiber can delay stomach emptying so people don't get hungry quickly.
Types of Fiber
Fiber is a type of carbohydrate which consists of three main forms, namely:
1. Soluble fiber
Fiber dissolves in water and can slow down the digestive process. This type of fiber can help lower cholesterol and blood sugar levels.
2. Insoluble fiber or fiber that cannot dissolve in water
Different from soluble fiber, this fiber adds mass to feces to move more quickly through the digestive tract. This fiber is useful for preventing constipation.
3. Fermentable fiber
This fiber comes from one of the two previous fiber categories only. It gets fermented in the body and increases healthy bacteria in the colon.
Fiber is important for maintaining a healthy digestive system
Why is Fiber Important for Your Body's Health?
In general, fiber has many benefits for body health, including the following:
- Help the process of weight loss.
- Reduces cholesterol levels and blood sugar levels.
- Reduces the risk of cardiovascular diseases such as stroke, heart disease, and others.
- Reducing the risk of diabetes.
- Improves intestinal health and digestive system.
- As a fuel for bacteria in the intestine.
- Potentially reduces the risk of colorectal cancer and breast cancer.
How Much Fiber Should I Consume Per Day?
According to the Food and Drug Administration, the ideal daily fiber intake for an adult with a daily calorie intake of 2,000 calories is 28 grams. This number can also depend on the age and gender of each person. The following are recommendations for fiber intake based on age and gender according to the dietary guidelines issued by the USDA:
- Women older than 50 years of age: 22 grams per day.
- Women under 50 years of age: 25-28 grams per day.
- Children aged 1-18 years: 14-31 grams per day.
Make sure to always drink lots of water
How to Increase Your Fiber Intake?
The best way to meet your daily fiber intake is to eat foods with high fiber content, such as vegetables, fruit, and various other plant-based foods. Here are some tips for increasing your fiber intake:
- Consume whole fruit, such as apples and pears, and not in juice form.
- Choose whole grain-based foods over white rice, white bread, and white pasta.
- Replace your snacks with fruits or vegetables.
- Add chia seeds to your cereal or other daily meals.
- Make sure to drink lots of water when eating high-fiber foods
Consuming too much fiber is not a good thing. Fiber can trigger some noise when it passes through the stomach and intestines in our digestive tract. Although there is no upper daily limit on fiber intake, consuming large amounts of fiber can cause discomfort and symptoms such as frequent gas, bloating, constipation, diarrhea, and stomach cramps. Make sure to consume the appropriate amount of fiber, Ladies!