How much fiber should I eat?

In general, American adults don't eat enough fiber. In fact, the average adult eats 10 to 15 grams fiber per day, while the USDA's recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. That means, if you fall into this average, you probably would benefit from upping your daily fiber intake by 60%!

A analysis of almost 250 studies confirms that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber. Risk reductions were greatest when daily intake of dietary fiber was between 25 and 29 grams.

Now that we understand the importance of a high fiber diet, it’s good to know that fiber comes in two types. Both types are good for us.

Soluble fiber dissolves in water, forming a gel.This type of fiber is linked to helping lower cholesterol levels, reducing the risk of heart disease, and regulating blood sugar levels. Foods containing high levels of soluble fiber include dried beans, oats, barley, apples, strawberries, peas, and potatoes.

Insoluble fiber isn't digestible by the body and passes through the digestive system relatively intact. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower and green beans, are good sources of insoluble fiber.

While whole foods are the preferred option for getting daily fiber, some people struggle eating enough volume or variety high fiber fruits and vegetables from diet alone. This is when a high quality prebiotic fiber supplement is a useful option.

At fulli® gut health is a corner stone to living a healthy & happy life. Our gutfulli™ plant based prebiotic is designed with soluble & insoluble plant based fibers and doesn't contain anything fake, artificial or unnecessary to throw off your gut microbiome. #livefulli!

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