Answer the Questions: a reasonable and recommended goal for daily dietary fiber intake is how many grams?
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For each person, the trend of dieting may come or go, but the consumption of fiber is irreversible.
A high-fiber diet received high approval and support from medical professionals as well as scientific studies.
The World Health Organization (WHO) has evaluated results from nearly 250 studies and clinical trials conducted over 40 years, making it ideal for each person to eat at least 25 to 29 grams of fiber each day. It will bring a good result for your health.
Studies show that people who eat a lot of fiber tend to reduce cardiovascular disease mortality by 15 to 30% compared with those who eat less fiber.
The study also showed that high fiber intake helps the body to fight other chronic diseases such as coronary heart disease, stroke, type 2 diabetes, breast cancer, and colorectal cancer.
Foods high in fiber are also known to help lower blood cholesterol levels and control body weight.
Of course, not all carbohydrates (that’s where we get a lot of fiber) are created the same.
On top of that, researchers recommend that we replace refined grains (crackers, pastries, white bread) with whole grains like oats, barley, and brown rice. Other fiber-packed foods include fruits, vegetables, beans, and nuts.
To help you easily achieve that goal, the simple meal plan below will help provide a large amount of fiber for your body.
Just remember: Each body will have different fiber consumption and some may experience discomfort (gas, gas) when loaded with high-fiber foods.
People with low iron levels may also want to control their fiber intake because phytates in plant foods like whole grains and beans can interfere with iron absorption in the blood.
If you are one of the above, talk to your dietitian or doctor to get enough fiber while controlling your symptoms.
Breakfast: Oatmeal is made of 1/2 cup rolled oats with 1/4 cup of raspberries and 1/8 cup of raw almonds (8 grams).
Snack: 1 cup of carrots and 2 tablespoons of green vegetables (4 grams).
Lunch: Kale salad with cabbage, broccoli, tomatoes, green beans, avocado and walnuts (18 grams).
Snack: Apple with Greek yogurt (4.5 grams).
Dinner: 1 cup of brown rice, 1/2 cup of black beans, grilled chicken breast (10.5 grams).