Fibre is an essential part of a healthy and balanced diet, it also has many benefits such as aiding with your weight/fat loss and helping you feel fuller for longer so that you eat less. Before knowing how much fibre you need everyday it would be helpful for you to know what dietary fibre actually is.
What Is Dietary Fibre ?
There are two main groups of fibre soluble and insoluble. Each group benefits your body in different ways so it is extremely important for you to include both into your daily diet.
It is also known as partially fermentable fibre/cellulose and is normally found in foods such as cereals, wholemeal breads, brown rice, nuts, seeds, vegetables, wholegrains and potatoes. This type of fibre is indigestible, so it speeds up the transit time of food throughout your body that keeps your bowels moving regularly. Furthermore, insoluble fibre helps prevent constipation as it soaks up around 15x it’s own weight in water and decreases the risk of colon cancer.
It is also known as fermentable fibre/pectin and is normally found in fruits, beans, legumes, root vegetables and grains such as oats/barley. Soluble fibre in your body lowers cholesterol and helps manage glucose levels by slowing down the absorption of carbs so that sugar is released gradually into your bloodstream, keeping your energy levels at a steady rate. Although, too much soluble fibre will cause you to produce more gas (farts).
For a more detailed list of high fibre foods: Read More Here
Your Daily Fibre Intake
Ideally you should aim for at least 30g of fibre a day if your an adult over the age of 17, but if that’s too much then the bare minimum you should at least try to aim for is 20g a day. Not to mention if you’re having problems going to the loo then you know it’s time to increase your daily fibre intake.
|Age (Years)||Recommended Intake Of Fibre|
|2-5||15g Per Day|
|5-11||20g Per Day|
|11-16||25g Per Day|
|17 and Over||30g Per Day|
If you would like to accurately calculate how much fibre you need each day you will first need to calculate how many calories you need a day: Calculate Your Calories Here
After calculating your daily calories for every 1000 calories you consume you will need 14 grams of fibre. For example, if you consume 2700 calories you will need to consume 41 grams of fibre a day.
If you find it difficult to hit your recommended daily fibre intake you could turn to fibre supplementation as there are many fibre products on the market in both tablet and powder form. Although, getting your fibre from actual foods is the best way since high fibre foods tend to also be rich in vitamins and minerals.
Best Fibre Supplements On The Market
For The Tablet Form: Click Here
For The Powder Form: Click Here
If you have any more questions about your daily fibre intake then leave a comment below.