How to Start and Maintain a High Fiber Diet

 

Most of you are probably wondering how to get started with a high fiber diet. You may have heard from a friend that fiber is the way to go, or you may have just been browsing the web to find out ways to lose weight. Either way, let me help you out! Fiber is an amazing part of any diet and it was the reason I was able to lose weight a few years back. I recommend a high fiber diet to anyone looking to lose weight and get fit as it is really easy once you get going!

First of all, if you are already on a high fiber diet and are looking for some additional ways to spruce up the fiber in your day check out my post on How to Up Your Daily Fiber Intake.

Secondly, if you are new to the diet and want to know why you should be making these key changes, you have come to the right place! In this post I will give you some basic tips on getting started, and by the end hopefully you will be convinced that the high fiber diet is exactly what you need. (more…)

How to Best Increase Your Daily Fiber Intake

Getting all of your required fiber in per day is not an easy challenge. However, it can be done! The easiest way to tackle this is to figure out how much fiber is in each food item you might be thinking about eating, and to start out with some simple additions to your diet. In this post you will learn how to do both!

Start with Some of These High Fiber Foods

high fiber foods

The table below gives you detailed information on fiber content in certain foods. It also allows you to display each food in order of the type of food, and by total fiber content. Included is a list of 100 food items that are high in fiber.  For the complete Fiber Content of Common Foods table click the link! The complete table will allow you to search even more in depth for more foods! (more…)

How Much Fiber Per Day; for Children, Adults, and Beyond!

 

How Much Fiber Per Day?

 

Age Range (Years)Daily Fiber Intake (Grams) For MalesDaily Fiber Intake (Grams) For Females
1-31919
4-82525
9-133125
14-183825
18-503825
50 and Older3021

For a more visually appealing chart keep scrolling down the page, as the infographic is a good way to remember how much fiber you need per day.

No matter your age you need to be getting more fiber into your diet. Eating high fiber foods is a great way to do this! For some of the best fiber rich foods be sure to check out my other articles in the Fiber Focus Friday section of my site.

You can also take fiber supplements, but I definitely recommend going the natural way first.

Wherever you may fall in your fiber requirements, the key is to make sure to get enough fiber (which can be tricky at first), and to make sure your body is reacting appropriately.

Please use the information found here as a solid guideline, but listen to your body above all else, and pace yourself. There is no need to jump up to your daily fiber requirements right away. The key is to begin to eat the right high fiber foods and begin to natural meet your fiber needs.

In general, if you are between the ages of 14 and 50 all you need to do is remember the simple phrase below-

Men 38, women 25

Men need to shoot for about 38 grams of fiber per day, and women need to aim for about 25. Women need less on average than men because their calorie requirements are much lower.

Can You Eat Too Much Fiber?

There are side effects to Getting Too Much Fiber, but for the most part you are better off erring on the side of getting too much than not enough. Most people do not get enough fiber each day. In fact, the average american only gets about 15 grams per day.

It is clear that learning about how much fiber per day is indeed important and is quite necessary to living a healthy life. It is something you should begin striving for today!

Below you will find the promised infographic that will help you easily remember how much fiber per day you need. Further on in this article I discuss how much fiber children, older people, and even dogs need per day.

 

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