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Nutrition

Dietary Fiber | Health Benefits Of Fiber

Fiber, are you getting enough?

You’ve probably heard of fiber, but do you know what it actually does? In this post, I’m going to explain its benefits, how much you should be consuming and how you can include more into your diet.

What does fiber do?

Fiber is regarded as an essential part of a ‘healthy balanced diet’ due to its health purposes. Its benefits include regular bowel movements, stools, lowers cholesterol, maintains bowel health (linked with a decreased likelihood of bowel cancer) and helps to control blood sugar levels.

soluble & insoluble fiber

How much fiber should I consume?

I suggest a minimum of 10-12g per 1000 calories, however, if you can go higher without any discomfort then it will certainly aid your diet by means of satiety. For example, a 2000 calorie diet minimum would be 20g.

Can I eat more?

Fiber in excess can cause some discomfort. However, if you don’t experience any discomfort from higher amounts i.e. you’re not experiencing stomach pain and your bowel movement is regular/normal then I would increase due to its satiety benefits.
Fiber can go a long way when it comes to satiety during a diet. Fiber is highly satiating which means it’s probably a good idea to consume plenty not just for the health benefits but for its ability to potentially reduce hunger and improve dietary adherence.

How can I consume more fiber?

You should prioritize high fiber carbohydrates within your diet. Luckily, they’re often lower in calories per 100g, popular sources include vegetables, fruits, nuts, beans & whole grains, fiber is, however, absent in any meat sources.
There’s also plenty of supplements you can add to your diet to boost your fiber intake, such as Inulin, Psyllium Husks, Xanthum Gum and more. The benefits of fiber powder are that it can be added to protein shakes/smoothies or even porridge oats/soups. It also adds consistency to the drink/food again increasing satiety.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Master of Science in Sport Physiology and Nutrition. She puts her passion into practice as goal attack for her netball team, and in competitive event riding. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/.


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