2144: How Much Fiber Should You Eat Per Day? By Natalie Butler with Healthline on Improved Digestion & Disease Prevention

[00:00:00] [SPEAKER_01]: Now before we start, you might want to check out our other podcasts covering topics like personal development and minimalism, money, health, relationships and more.

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[00:00:18] [SPEAKER_02]: This is Optimal Relationships Daily Episode 2144.

[00:00:22] [SPEAKER_02]: How Much Fiber Should You Eat Per Day By Natalie Butler with Healthline.com

[00:00:28] [SPEAKER_02]: Hello, everybody and welcome to another Sunday bonus episode of Optimal Relationships Daily.

[00:00:34] [SPEAKER_02]: And I'm your host Greg Audino.

[00:00:36] [SPEAKER_02]: For this week we'll be sharing previously aired audio from our Health Show Optimal Health Daily,

[00:00:40] [SPEAKER_02]: which is structured just like this one, except the articles pertain to health, diet, nutrition, fitness, wellness and a lot more.

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[00:00:55] [SPEAKER_02]: as we optimize your life.

[00:01:02] [SPEAKER_00]: How Much Fiber Should You Eat Per Day By Natalie Butler with Healthline.com

[00:01:07] [SPEAKER_00]: According to the American Heart Association,

[00:01:10] [SPEAKER_00]: The Daily Value for Fiber is 25 grams per day on a 2000 calorie diet for adults.

[00:01:16] [SPEAKER_00]: This number may also depend on age or gender.

[00:01:19] [SPEAKER_00]: For example, women under the age of 50 may need to consume around 21 to 25 grams of fiber per day.

[00:01:25] [SPEAKER_00]: Men under the age of 50 between 30 and 38 grams of fiber per day.

[00:01:31] [SPEAKER_00]: Children between the ages of 1 and 18 should eat about 14 up to 31 grams of fiber per day depending on their age and gender.

[00:01:40] [SPEAKER_00]: Even high fiber intakes, which we see in countries around the world, may significantly reduce chronic disease risk.

[00:01:46] [SPEAKER_00]: Fiber does digestive grunt work, but doesn't get the same glamour as vitamin D, calcium and other nutrients.

[00:01:52] [SPEAKER_00]: It's important to get the right amount of fiber to keep your digestive system running smoothly.

[00:01:57] [SPEAKER_00]: It also provides a lot of health benefits beyond digestion, such as health with weight loss and balancing gut bacteria.

[00:02:05] [SPEAKER_00]: The average American eats only about 16 grams of fiber per day.

[00:02:09] [SPEAKER_00]: That's quite a bit less than the daily recommended intake for a lot of people.

[00:02:14] [SPEAKER_00]: So, keep on listening to learn more about the benefits of fiber, where to get it, symptoms of getting too much fiber and more.

[00:02:22] [SPEAKER_00]: Why is fiber essential for your health?

[00:02:25] [SPEAKER_00]: As a whole, fiber delivers a lot of health benefits.

[00:02:28] [SPEAKER_00]: It supports weight loss, reduces cholesterol and blood sugar levels.

[00:02:32] [SPEAKER_00]: Loers the risk of cardiovascular diseases such as stroke, heart disease and more prevents diabetes, increases digestive and bowel health,

[00:02:40] [SPEAKER_00]: and fuels healthy gut bacteria.

[00:02:43] [SPEAKER_00]: In general, dietary fiber is an umbrella term for the parts of plants and other foods that the body can't digest.

[00:02:49] [SPEAKER_00]: In celebrating fiber down, fiber passes through your system and eases the symptoms like constipation.

[00:02:56] [SPEAKER_00]: It's important to eat a wide variety of foods instead of relying on one source for your fiber intake.

[00:03:02] [SPEAKER_00]: How to increase your fiber intake?

[00:03:05] [SPEAKER_00]: The best way to get fiber while not consuming too many calories is to eat high fiber foods.

[00:03:11] [SPEAKER_00]: Most vegetables, fruits and plant-based foods have fiber.

[00:03:14] [SPEAKER_00]: If your body is slowly adjusting to consuming more fiber, spread out your portions between meals instead of eating a lot in a single serving.

[00:03:24] [SPEAKER_00]: Sources of fiber by type.

[00:03:26] [SPEAKER_00]: Fiber is a type of carbohydrate that comes in three main forms, soluble, insoluble and fermented fiber.

[00:03:33] [SPEAKER_00]: Solubil fiber dissolves in water and slows down digestion.

[00:03:38] [SPEAKER_00]: It can help lower the body's cholesterol and blood sugar levels.

[00:03:42] [SPEAKER_00]: Insoluble fiber doesn't dissolve in water and plays a different role in digestion.

[00:03:46] [SPEAKER_00]: It adds bulk to our stool and passes through the system more quickly.

[00:03:50] [SPEAKER_00]: Basically, it helps keep the pipes working regularly and prevents constipation.

[00:03:54] [SPEAKER_00]: For mentable fiber can come from both categories, though there are more often soluble fibers.

[00:03:59] [SPEAKER_00]: Firmended fibers help increase the healthy bacteria in the colon.

[00:04:04] [SPEAKER_00]: Other tips on increasing your fiber intake.

[00:04:07] [SPEAKER_00]: It's best to gradually add fiber to the diet.

[00:04:10] [SPEAKER_00]: You don't want to shock your system with too much bulk.

[00:04:13] [SPEAKER_00]: Start low, go slow as the international foundation for functional gastrointestinal disorders puts it.

[00:04:19] [SPEAKER_00]: Some tips for adding in fiber but not too much are eat whole fruits like pears and apples instead of drinking fruit juices.

[00:04:26] [SPEAKER_00]: Swap in whole grain varieties instead of white rice, white bread and regular pasta.

[00:04:32] [SPEAKER_00]: Snack on vegetables instead of pretzels and chips.

[00:04:35] [SPEAKER_00]: Eat beans and lentils every day.

[00:04:38] [SPEAKER_00]: Sprinkle chia seeds on cereal or in smoothies or on top of salads.

[00:04:42] [SPEAKER_00]: And make sure you're drinking plenty of water when you eat fiber's food.

[00:04:46] [SPEAKER_00]: You may also find it helpful to track the foods you eat and note the fiber content

[00:04:49] [SPEAKER_00]: to better understand how much you're actually eating.

[00:04:52] [SPEAKER_00]: Some people struggling to eat in a fiber may want to consider taking a fiber supplement.

[00:04:57] [SPEAKER_00]: That said, too much fiber can also be a bad thing and your body will speak up literally and figuratively with a variety of symptoms if you're eating too much of it.

[00:05:06] [SPEAKER_00]: Fiber supplements have not shown to be nearly as beneficial as eating high fiber foods.

[00:05:11] [SPEAKER_00]: Keep in mind that everyone's body reacts to fiber a bit differently.

[00:05:15] [SPEAKER_00]: Some people with a condition known as irritable bowel syndrome or IBS don't tolerate fiber well.

[00:05:21] [SPEAKER_00]: Symptoms of too much fiber.

[00:05:24] [SPEAKER_00]: Fiber is also known as bulk or roughage and it can make some noise as it passes through the stomach and intestines.

[00:05:31] [SPEAKER_00]: If you eat more than 70 grams of fiber a day, your body will begin to tell you to back off.

[00:05:36] [SPEAKER_00]: Here are some signs and symptoms.

[00:05:38] [SPEAKER_00]: Gas, bloating, constipation, diarrhea and abdominal cramping.

[00:05:43] [SPEAKER_00]: There's one other problem with fiber overload.

[00:05:45] [SPEAKER_00]: Fiber can bind to important minerals like calcium, iron and zinc and prevent your system from absorbing these nutrients.

[00:05:53] [SPEAKER_00]: Cut back on your fiber intake if you experience these symptoms and feel as due to your diet,

[00:05:58] [SPEAKER_00]: not something else like the stomach flu that has similar symptoms.

[00:06:01] [SPEAKER_00]: If you experience severe symptoms, talk to your doctor or visit an urgent care center or the hospital.

[00:06:07] [SPEAKER_00]: In rare but serious cases, too much fiber can cause an intestinal or bowel obstruction,

[00:06:12] [SPEAKER_00]: which is a blockage that prevents contents from moving through.

[00:06:18] [SPEAKER_00]: You just listened to the post titled How much fiber should you eat per day by Natalie Butler with healthline.com.

[00:06:26] [SPEAKER_00]: Dr. Neil here for my commentary.

[00:06:29] [SPEAKER_00]: My research when I was a doctoral student was actually on the effects of dietary fiber and weight loss.

[00:06:35] [SPEAKER_00]: And sure enough, we found that even after a year when people consumed a high fiber diet,

[00:06:40] [SPEAKER_00]: they actually were able to lose weight and keep that weight off.

[00:06:43] [SPEAKER_00]: And when we looked at their labs, when we looked at their cholesterol levels, they saw improved cholesterol levels as well.

[00:06:49] [SPEAKER_00]: Now that could have been the effect of just simply losing weight, it could have been the diet.

[00:06:54] [SPEAKER_00]: But luckily, we know there are other studies that show that if you eat enough fiber every day,

[00:06:59] [SPEAKER_00]: you can actually lower your bad cholesterol levels.

[00:07:02] [SPEAKER_00]: Now some people really like to focus on am I getting enough soluble fiber every day?

[00:07:06] [SPEAKER_00]: Am I getting enough insoluble too and what about fermentable fibers?

[00:07:10] [SPEAKER_00]: And they start stressing about those things.

[00:07:12] [SPEAKER_00]: What I'm going to tell you is don't stress.

[00:07:15] [SPEAKER_00]: All of those types of fibers are great.

[00:07:17] [SPEAKER_00]: And if you can try and incorporate a variety of fruits and vegetables into your diet most days of the week,

[00:07:22] [SPEAKER_00]: you're going to get all the types of fiber to support health.

[00:07:26] [SPEAKER_00]: Now in case you're wondering, well which fruits and vegetables tend to be highest in fiber?

[00:07:30] [SPEAKER_00]: When it comes to fruit, berries, raspberries, blueberries, strawberries,

[00:07:34] [SPEAKER_00]: those are fantastic sources of dietary fiber.

[00:07:38] [SPEAKER_00]: Beans and lentils, nuts and seeds are also fantastic sources.

[00:07:42] [SPEAKER_00]: And in fact the research I conducted when I was a doctoral student used beans and lentils

[00:07:46] [SPEAKER_00]: as folks' main source of dietary fiber.

[00:07:50] [SPEAKER_00]: Depending on the bean, even just half a cup of cooked beans could give you anywhere from six to eight grams of dietary fiber.

[00:07:58] [SPEAKER_00]: And since we only need about 30 grams a day, it won't take much to get to that goal.

[00:08:04] [SPEAKER_00]: All right, really quickly before I go, you can hear a lot more blogs being narrated to you for free.

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[00:08:14] [SPEAKER_00]: All right, I hope you're having a fantastic start to your week.

[00:08:17] [SPEAKER_00]: I'll see you back here tomorrow, we're your optimal life, awaits.