Dietary fiber benefits myths and food list

Dietary Fiber Benefits, Myths and Food List

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☑️ Evidence Based — Medical review by Po-Chang Hsu, M.D.

In this article, I tell you everything you need to know about dietary fiber, including its benefits, myths, and how much fiber you need per day. I also talk about the risk of ingesting too much fiber, give you a list of foods high in fiber, and much more.

In a nutshell, fiber is not an essential nutrient because the body can’t absorb it and its absence does not cause any detectable state of deficiency. However, adequate daily fiber intake can reduce the risk of certain medical conditions. So continue reading to learn more.

How Fiber Works
How fiber works.

Increase Your Daily Fiber Intake!?

If you suffer from constipation, are pursuing weight loss goals, need to get your blood glucose (blood sugar) levels under control, or suffer from cardiovascular disease…

…the standard advice is to eat more fiber. So it seems like fiber is essential. But is fiber a nutrient or a vitamin? And what are the side effects of a low-fiber diet?

Fiber Definition What Is Fiber?

Fiber has a similar molecular structure as carbohydrates, but the human body lacks the necessary enzymes to digest it. As a result, fiber is not a nutrient.

Fiber is not an essential nutrient, but eating more of it has a number of important health benefits — and can even help prevent chronic diseases like cancer. Click To Tweet

However, there are a number of known health benefits of fiber, and scientists regularly find more data to suggest that increasing your fiber intake is a good thing.

How Much Fiber Per Day Do I Need?

The Academy of Nutrition and Dietetics recommends 14 grams of total fiber per 1,000 kcal, or 25 grams for adult women and 38 grams for adult men. Scientists have based this recommendation on research that demonstrates the fact that fiber helps to lower the risks of certain diseases, including coronary heart disease.

Related article: Is Dairy Bad For You? What You Need To Know!

However, if you were to adopt a zero fiber diet, you wouldn’t suffer from a deficiency or any immediate side effects — although you might increase your long-term risk of specific chronic diseases.

Can I Consume Too Much Fiber?

In general, if the f