Some of the benefits of fiber occur, in part, because a portion of the fermentation of the components present in this nutrient takes place in the large intestine.
Consequently, there is a positive interference with the pH of the colon, the speed of intestinal transit and many other physiological functions of the organism.
Daily amount changes according to age
As important as knowing the benefits of a diet rich in fiber is knowing the proper amount that should be ingested a day, because excess is also bad.
In very high amounts (60g to 70g per day), the fibers can cause dehydration, bloating, colic, blockage of the intestine and even nutritional deficiencies, as they can end up impairing the absorption of minerals and vitamins .
But as said, this is only when in exaggerated amounts and without the correct intake of fluids.
Therefore, on average, consumption should be between 25g to 30g per day , for adults . However, in other stages of life, such as childhood and adolescence, consumption may be more reduced.
The daily amount indicated for children and adolescents may vary according to age and gender:
- 1 to 3 years : 19g;
- 4 to 8 years : 25g;
- Girls from 9 to 13 years old : 26 g;
- Boys from 9 to 13 years old : 31g;
- Girls aged 14 to 18 : 26 g;
- Boys from 14 to 18 years old : 38g.
However, consuming these quantities may not be so easy. To give you an idea, an apple of 100g has an average of 2.4g of fibers, and a banana of 120g has approximately 3g.
Therefore, it is important to maintain a varied diet and talk to a trained professional, such as a nutritionist, so that he can help you with this sum.
Fiber should be part of a healthy diet at any stage of life and it is since childhood that fiber-rich foods should be added to everyday life.
Beware of restrictive diets
Maintaining a very restricted diet can cause fiber intake to be insufficient to provide long-term benefits. A well-discussed example is the famous low carb diet, which has been gaining many followers.
The concern with diets like this is the fact that they restrict the consumption of carbohydrates , which ends up providing a lower intake of whole fibers.
Therefore, a healthier path would not be the one that deprives the individual of acquiring good amounts of the nutrient, which can be conflicting for people who take a more limited diet.
Therefore, before starting a diet , whatever it is, it is necessary to talk to a nutritionist, so that he can evaluate the amounts of this and other nutrients necessary for the proper functioning of your body.
How to increase fiber consumption?
There are some tips that can help you increase your fiber intake in a healthy way. It is advised, for example:
- Put beans, lentils or chickpeas in salads;
- During snacks, consume more nuts and fruits;
- Eat five servings of fruits and vegetables during the day;
- Replace bread, pasta and rice with the full version;
- Opt for cereal for breakfast, such as porridge with oats or flaxseed.
Fiber-rich foods
When going to the supermarket or the fair, it is essential to take home good sources of fiber, such as:
- Lentil;
- Oat;
- Rye flour;
- Wholegrain breads;
- Chard;
- Broccoli;
- Wheat bran;
- Kale butter;
- Sweet potato;
- Avocado;
- Apple;
- Guava;
- Orange;
- Linseed;
- Chestnut of Pará;
- Raw coconut;
- Peanut;
- Pinto beans.
Having a healthy diet is essential to have energy on a daily basis, to maintain a healthy weight and also to prevent diseases. Thus, fibers must be present in our diet, so that the risks of various complications are less.
So, here’s the tip! If your diet is lacking in this nutrient, try to vary your diet even more. Also, how about visiting a nutritionist to find out what the best menu is according to your needs?
