Diet and Nutrition

How Much Fiber Should You Eat Everyday?

Written by
Dr. Krystel Quadros
and medically reviewed by iCliniq medical review team.

Published on Dec 04, 2018   -  2 min read

Abstract

Abstract

Many people have a concern of not losing weight in spite of exercising and working out a lot. Have you ever wondered what may be the reason for it? A healthy diet plays a very important role, along with exercise, when it comes to losing weight. Even if you work out for an hour and get back home and consume something junk like deep-fried foods or something that contains trans-fat like burgers and pizzas, it is definitely not worth it. You are losing calories by exercising but what about the triple amount of calories that you actually gobble on after the workout? Do ponder over it and realize how a healthy diet filled with fiber plays an extremely important role when it comes to maintaining a normal and healthy weight.

How Much Fiber Should You Eat Everyday?

Following are some of the reasons why fiber plays a very important role in our health.

1. Aids Weight Loss

Have you ever wondered why you are not losing weight despite exercising a lot? Well, lack of fiber in your diet is the answer. Fiber plays a very important role when it comes to losing weight. To our advantage, fibers are available in the natural form and there is no need to consume any kind of supplement for it. Fiber is available in a variety of fruits and vegetables. Have a good variety of fruits as often as possible, especially seasonal fruits. You can sprinkle sunflower seeds on the fruits as it is a very good source of calcium.

2. Good Heart Health

Soluble fiber acts as a best friend to your heart as it keeps you away from harmful cholesterol, thus regulating your blood pressure. Soluble fiber aids to clear off the extra cholesterol deposited in your arteries and prevent heart diseases like ischemic heart disease, coronary heart disease, myocardial infarction, and stroke. Apple and oats are a good source of soluble fiber. You can make a sugarless smoothie out of it and consume it by adding dates instead which is a very great source of iron and you definitely will not feel lethargic. Do not forget to add some amount of flaxseeds too which are a good source of omega-3 fatty acids and is anti-inflammatory in nature.

3. Prevent Constipation

Ever wondered why constipation occurs? Well, Lack of fiber along with lack of fluids causes it. Constipation can be prevented by having a variety of fruits and vegetables. Do consume brown rice instead of white rice. It has more amount of fiber than white rice and it is more nutritious as it contains B complex vitamins which will give you ample amount of energy. As it is low in the glycemic index, even diabetics can consume brown rice instead of white rice. Always remember to control your portion size so that you do not overeat anything and store on a lot of fat. Instead of polished rice, do try consuming the traditional whole wheat items along with a balanced diet. It contains fiber and is especially beneficial for diabetics as it will not raise your blood sugar level faster. Exercise daily as it will also help prevent constipation. Go hit your gym, run daily and practice a variety of aerobic and anaerobic exercises daily.

How Much Fiber Is Too Much?

Too much of anything is toxic. If you consume too much fiber daily, more than the recommended intake for women that is 25 grams per day and for men that is 38 grams per day, you might start experiencing abnormal bowel symptoms like diarrhea. Your body will not absorb the nutrients actually needed for you if over consumed. It might hinder the absorption of various nutrients like calcium, iron, magnesium, selenium, and iodine which are very much essential for our body. Therefore, always remember not to over consume a particular nutrient.

Hope you enjoyed reading the article and will keep these points in mind.

Last reviewed at:
04 Dec 2018  -  2 min read

RATING

15
Ask a QueryAsk a Query Consult by PhoneConsult by Phone Video ChatVideo Chat

Tags:

Related Questions & Answers


Is a ketone diet good for those who are diabetic?

Query: Hello doctor, I had a question about the ketone diet. I honestly do not understand the benefits of a ketone diet, what are they? Is a ketone diet good for those who are diabetic?  Read Full >>


Dr. Sanchari Majumder
Nutritionist

Answer: Hi, Welcome to icliniq.com. It aids in weight loss. It takes more work to turn fat into energy than it takes to turn carbohydrates into energy. Reduces acne. It may help reduce the risk of cancer, improves heart health, may protect brain functioning, potentially reduces seizures, improves health i...  Read Full

Why do I get the feeling of emptying my bowel whenever I go out?

Query: Hello doctor, I am 25 years old. My weight is 63 kg. I have masturbation habit for 6 years. My stomach gets bloated and there is gas formation. I also have tiredness and diarrhea. I have to apply pressure for passing urine and stools. I get the feeling of emptying my bowel whenever I got to go out ...  Read Full >>


Dr. Babu Lal Meena
Medical Gastroenterologist

Answer: Hi, Welcome to icliniq.com. I have gone through your reports (attachment removed to protect patient identity). It is a common problem, most of the individuals have bad bowel habits in some forms. This kind of problem is called IBS (Irritable Bowel Syndrome). This disorder leads to bloating and fre...  Read Full

Suggest permanent homeopathy treatment for piles.

Query: Dear doctor, I am suffering from piles. Taking aloes and Aesculus daily. It completely disappeared after taking this for 14 days. But it came back again when I was travelling long distance by car. How to cure it permanently? Suggest some homeopathy medicines.  Read Full >>


Dr. Neeru Bharadwaj
Homeopathic Physician

Answer: Hi, Welcome to icliniq.com. Have lots of water and fiber-rich fruits to help regular bowel movements and avoid constipation. For the piles problem, I would advise you to take three doses of Nux Vomica 200 every three days. Hope this helps. If the problem persists, consult a homeopathic physicia...  Read Full

Popular Articles Most Popular Articles

Do you have a question on Heart Health or High Fibre Diet?

Ask a Doctor Online

* guaranteed answer within 4 hours.
Enter Your Health Query
You can upload files and images in the next step.

Fee:  

 


Disclaimer: All health articles published on this website is not intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek the advice from your physician or other qualified health-care providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website.