The National Academy of Sciences’ Institute of Medicine recommends that men 50 and younger should eat 38 grams of dietary fiber each day whereas women should eat 25 grams per day. Men over 51 should eat over 30 grams of fiber and women over 51 should eat 21 grams. There are two types of dietary fiber: insoluble and soluble. Insoluble fiber is found in 100% whole wheat products, wheat bran, nuts and many vegetables. Soluble fiber is found in oats, peas, beans, apples citrus fruits, carrots, barley and psyllium. Whole foods are better sources of fiber because they also provide other nutrients as well. You can find dietary fiber information of the food label. A high fiber diet can help to prevent constipation, lower blood cholesterol levels, control blood sugar, plus it aids in weight loss and can lower your risk of digestive disorders like irritable bowel syndrome and diverticular disease.
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.
