Health experts often recommend fiber in almost every food we eat, making it a huge part of one's healthy diet. Unfortunately, most people have no idea with how much fiber they should consume daily for their body to be healthy and strong to fight off bacteria, viruses and other things that could pose harm to the body.
Good thing, new research conducted by the World Health Organization (WHO) has shed light on this uncertainty, which revealed that most people have actually not been eating enough fiber daily.
WHAT IS THE IDEAL DAILY AMOUNT OF FIBER
The study posted in the journal The Lancet, took about 40 years of research to be able to develop a new dietary guideline for daily fiber intake. In order to get the accurate data, researchers dig deep into 58 clinical trials, 4,635 adult participants and 185 studies.
Through the study, researchers were able to find out that the amount of fiber that a person should take every day is between 25 to 29 grams.
Aside from that, the experts also learned that people who consume enough fiber every day tend to live longer. Their body also tends to be stronger in combating diseases such as colorectal cancer, coronary heart disease, type 2 diabetes, and stroke, as compared to those who haven't meet the dietary guideline.
WHAT ARE THE EXAMPLES OF HIGH-FIBER FOODS
Fruits such as pear and avocado contain high fiber in it. Pear has 5.5 grams of fiber, while avocado has 10 grams per cup.
Unfortunately, not all people like the taste of these two. Good thing there is still a lot of food that people can consume to increase their daily dosage of fiber, according to the Health Line.
Foods with high fiber are fruits and vegetables such as apples (3 to 4 grams), bananas (3 to 4 grams), strawberries (3 to 4 grams), mango (5 grams), raspberries (8 grams), persimmon (6 grams), guava (9 grams per one cup), and oranges (3 to 4 grams).
Aside from that, beans, legumes, nuts, bread, and grains are also perfect add-ons for your high-fiber meal.
WHAT HAPPENS WHEN YOU ATE TOO MUCH FIBER
When it comes to fiber, too much of good things is still not good. Consuming more than what WHO has advised can cause abdominal pain, bloating, diarrhea, flatulence, constipation, reduced blood sugar levels, and temporary weight gain. That's why it is still crucial to stick to the daily dietary guideline set by WHO in order for us to maximize what fiber can do for our body.
