How Many Grams Of Fiber Per Day

How Many Grams Of Fiber Per Day- Use Our Fiber In Foods List To Take Control

How Many Grams Of fiber advice Per Day – For Optimal Weight Loss And Health

The benefits of ingesting fiber with our daily meals has been a long-talked-about topic, not only by doctors and health organizations, but also often hailed by researchers working on collecting meta-data that helped in creation of a new study that proposes how many grams of fiber per day we should eat, also revealing the types of carbohydrates that can effectively help in fighting off noncommunicable diseases and prevent excessive weight gaining.

The new study is led by the World Health Organization, and it uses a series of systematic reviews and meta-data analysis collected during a period of the last 40 years, revealing how chronic diseases, otherwise known as noncommunicable medical conditions, can be efficiently tamed with a proper daily intake of fiber and carbohydrates that your body will know how to appreciate.

Fiber In Foods List

40 Years of Meta-data Analysis is Revealing a Preferred Amount of Daily Fiber Intake

In accordance with the World Health Organization (WHO), there are several types of noncommunicable diseases, which include diabetes, cancer, cardiovascular diseases, and chronic respiratory diseases.

All of these conditions and risk factors following are said to be solvable in terms of prevention with acquiring a healthy and well-balanced diet that will introduce your body to a proper “intake dose” of fiber and the right types of carbohydrates, or carbs.

Researchers from the World Health Organization used meta-data analysis collected in the period of the last four decades, while also organizing clinical trials that helped the researchers determine the proper amount of fiber that should be ingested on a daily basis, while the trials also revolved around researching the benefits of certain groups of carbohydrates.

Jim Mann, a professor at the University of Ohio and also one of the corresponding authors of the latest study, states that the initial research revolved around researching carbohydrate quality, which posed as the main indicator into determining which types of foods can have a positive impact on various health conditions.

At the same time, the researchers determined the exact amount of fiber that should become a part of your daily dietary plan.

Experts Claim the Perfect Daily Intake of Fiber Should Be Between 25 and 29 Grams

After 58 clinical studies and 185 observational studies included in the research of the World Health Organization, the researchers came to a conclusion that the perfect daily intake of fiber shouldn’t be lower than 25 grams, but should also not exceed 29 grams of fiber on a daily basis.

The study revolved around researching the impact of dietary habits in relation to chronic diseases and premature deaths, while the researchers used their observation for determining how fiber and carbs can affect the overall mitigation and reduction of risk factors for diseases such as cardiovascular disease, type 2 diabetes, stroke, coronary heart disease and a range of type of cancers, including obesity-related cancer.

The average consumption of fiber in the US presently stands at 15 grams daily, which is way below the minimum recommended fiber intake based on the study that the World Health Organization conducted and later on published.

What researchers were also able to determine, is the fact that people who consume their recommended dose of daily fiber intake are up to 30% less likely to get cardiovascular diseases, which may further cause premature death if untreated and prevented.

Additionally, consumption of foods rich in fiber may also reduce risks of getting cancer, stroke, and type 2 diabetes anywhere from 16% to 24%.

Even though researchers indicate in the mentioned study that increasing the daily intake of fiber over 29 grams may work more efficiently in mitigating and reducing risk factors that come with noncommunicable diseases, the study indicates that consuming over 29 grams of fiber on a daily basis may have unwanted side-effects for people with insufficient minerals and iron in their organism.

What the study is also emphasizing is the fact that fiber is in strong correlation with the lack of weight problems, as well as with low cholesterol levels.

Fiber and Your Body Needs It

Fiber can be easily ingested on a daily basis as high doses of this appreciated substances that can be consumed both in natural and synthetic form but is recommended to look for natural sources of fiber.

Foods like vegetables, whole grains and legumes such as peas, chickpeas, and lentils, all have high concentrations of fiber, which you can take advantage of for regulating your daily consumption of this crucial substance.

Professor Mann further indicates that the foods rich in fiber that takes some time to chew and can retain a great part of a benevolent structure that fiber-rich foods have are working on helping with weight control and feeling satiety, that way also reducing chances of obesity-related cancer and other diseases in relation with overweight problems.

Fiber-rich foods also have a positive impact on lipid and glucose levels in our body, which is why a recommended dose will help you establish a healthy balance in your organism.

To improve the quality of your dietary habits, the World Health Organization recommends that fiber should be consumed in natural form, further adding that refined grains should be replaced with whole grains, which altogether reduces risk factors of a wide range of diseases.

Furthermore, ingesting fiber through regular intake of fiber-rich foods should also help with blood sugar control, memory and brain function, as well as improving your immune system as fiber affects the number of your gut bacteria in a positive way.

Since good gut bacteria need food to protect your body and fight against “bad bacteria”, regular intake of fiber on a regular, daily basis, should also prevent colon cancer and keep your digestive system properly functioning.

What you need to note in this case, is that fiber in this case may also act as prebiotics, posing as a food for good bacteria as human body is not able to process and digest a type of enzyme found in fiber, which is why fiber comes as one of the most useful substances for the overall health of your digestive system alongside the proven fact that proper intake of  fiber may help you reduce risks of noncommunicable diseases.

REFERENCES

Nuts and Seeds

FoodServedServing SizeCaloriesFiber Grams
almondsraw
1 oz (23 almonds)
163
4
brazil nutsraw
1 oz (6)
186
2
chia seedsraw
1 oz (5 Tbs)
138
10
hazelnuts (filberts)raw
1 oz (21 whole)
178
3
pumpkin seedsraw
1 oz (1/4 cup)
158
2
sunflower seedsraw
1 oz (1/4 cup)
204
3
sunflower seedsdry-roasted
1 oz (1/4 cup)
165
3
sunflower seedsoil-roasted
1 oz (1/4 cup)
168
3
walnutsraw
1 oz (14 halves)
185
2

Fruits

FoodServedServing SizeCaloriesFiber Grams
applesfresh
1 medium
95
4
applesfrozen, unsweetened
1 cup, slices
83
2
apricotsfresh
1 fruit
17
1
apricotscanned, water pack, with skin
1 cup, halves
66
4
bananasfresh
1 medium
105
3
blackberriesfresh
1 cup
97
8
blackberriesfrozen, unsweetened
1 cup
97
8
blueberrieswild, frozen
1 cup
71
6
blueberriesfresh
1 cup
84
4
blueberriesfrozen, unsweetened
1 cup
79
4
boysenberriesfrozen, unsweetened
1 cup, unthawed
66
7
cantaloupefresh
1 cup, cubed
54
1
casaba melonfresh
1 cup, cubed
48
2
cherimoyafresh
1 fruit, without skin and seeds
176
7
cherriesfresh
1 cup, pitted
97
3
cherriescanned, water pack
1 cup pitted
114
4
clementinefresh
1 fruit
35
1
cranberriesfresh
1 cup, whole
46
5
currantsfresh
1 cup
63
5
figsfresh
2 medium
74
3
figscanned, water pack
1 cup
131
6
grapefruitfresh
1 large
53
2
grapefruitsections, canned, water
1 cup
88
1
grapesred or green, fresh
1 cup
104
1
guavafresh
1 fruit, without refuse
37
3
guavafresh
1 cup
112
9
honeydew melonfresh
1/8 medium melon, wedge
58
1
honeydew melonfrozen, balls
1 cup, unthawed
57
1
kiwifresh
2 fruits
84
4
lemonfresh
1 fruit
24
2
limefresh
1 fruit
20
2
mangofresh
1 medium
202
5
nectarinefresh
1 medium
62
2
orangesfresh
1 medium
62
3
papayafresh
1 cup pieces
68
3
papayafresh
1 small
62
3
passion fruitfresh
1 fruit without refuse
17
2
peachesfresh
1 cup, sliced
60
2
peachesfresh
1 medium
58
2
pearsfresh
1 medium
101
6
persimmonsfresh, Japanese variety
1 fruit
118
6
pineapplefresh
1 cup, chunks
82
2
pineapplecanned, water pack
1 cup, crushed, sliced, or chunks
79
2
plantainfresh
1 medium
218
4
plumsfresh
2 fruits
61
2
pomegranate seedsfresh
1/2 cup
72
4
quincefresh
1 fruit, without refuse
52
2
raspberriesfresh
1 cup
64
8
rhubarbfresh
1 cup, diced
26
2
rhubarbfrozen
1 cup diced, uncooked
29
3
sour cherriesfresh
1 cup, pitted
78
3
sour cherriesfrozen, unsweetened
1 cup
71
3
sour cherriescanned, water pack
1 cup
88
3
starfruitfresh
1 medium fruit
28
3
strawberriesfresh
1 cup, sliced
53
3
strawberriesfresh
1 cup whole
46
3
strawberriesfrozen, unsweetened
1 cup, unthawed
52
3
tamarindfresh
1 cup, pulp
287
6
tangerinefresh
1 medium
47
2
watermelonfresh,
1 cup
46
1

Vegetables

FoodServedServing SizeCaloriesFiber Grams
artichokes, globe or Frenchfresh
1 medium, cooked
64
10
artichokes, globe or Frenchfresh
1/2 cup hearts, cooked
45
7
artichokes, globe or Frenchfrozen
1/3 of 9oz package
36
4
artichokes, globe or Frenchhearts, canned
1/2 cup
45
7
asparagusfresh
1 cup, cooked
40
4
asparagusfrozen
1 cup, cooked
32
3
asparaguscanned
1 cup
37
2
avocadofresh
1/2 medium
161
7
avocadofresh
1/2 cup, sliced
117
5
beet greensfresh
1 cup, chopped, cooked
39
4
beetscanned
1 cup slices
53
3
beetsfresh
1 cup, sliced, cooked
75
3
bell (sweet) peppersfresh
1 cup, chopped, raw
30
3
bell (sweet) pepperscanned
1 cup, halves
25
2
bok choyfresh
1 cup shredded, raw
9
1
bok choyfresh
1 cup shredded, cooked
20
2
broccoli rabefresh
1 bunch, cooked
144
12
brussels sproutsfrozen
1 cup, cooked
65
6
brussels sproutsfresh
1 cup, cooked
56
4
butterhead lettucefresh
1 cup, shredded, raw
7
1
carrotsfresh
1 cup slices or strips, raw
50
3
carrotsfresh or frozen
1 cup, sliced, cooked
55
5
carrotscanned
1 cup, slices
57
4
carrotsfresh
1 cup, grated, raw
45
3
cassavafresh
1 cup, raw
330
4
cauliflowerfresh
1 cup, raw
27
2
cauliflowerfresh
1 cup, cooked
29
3
cauliflowerfrozen
1 cup, cooked
34
5
celeryfresh
1 cup, chopped, raw
16
2
celeryfresh
1 cup chopped, cooked
27
2
chili peppersgreen hot peppers, canned
1 cup, chopped or diced
29
2
cilantrofresh
9 sprigs, raw
5
1
collard greensfresh
1 cup, chopped, cooked
63
8
collard greensfrozen
1 cup, chopped, cooked
61
5
cornfresh
1 cup cooked, without salt
143
4
cornfrozen
1 cup, cooked
134
4
corncanned
1 cup, drained
130
3
cucumbersfresh, with peel
1 cup, sliced
14
1
dandelion greensfresh
1 cup, chopped, cooked
35
3
eggplantfresh
1 cup, cooked
35
3
endive greensfresh
1 cup, chopped, raw
8
2
green beansfresh
1 cup, cooked
44
4
green beansfrozen or canned
1 cup, cooked
38
4
green cabbagefresh
1 cup, shredded, raw
18
2
green cabbagefresh
1 cup, shredded, cooked
34
3
green leaf lettucefresh
1 cup, shredded, raw
5
1
green onionsfresh
1 cup, chopped, raw
32
3
iceberg lettucefresh
1 cup, shredded, raw
10
1
kalefresh
1 cup, chopped, raw
28
1
kalefresh
1 cup, chopped, cooked
36
3
kalefrozen
1 cup chopped or diced, cooked
39
3
kohlrabifresh
1 cup, raw
36
5
lambs quartersfresh
1 cup, chopped, cooked
58
5
leeksfresh, bulb and lower leaf-portion
1 leek, cooked
48
1
mustard greensfresh
1 cup, chopped, cooked
36
3
mustard greensfrozen
1 cup, chopped, cooked
28
4
okrafresh
1 cup, slices, cooked
53
4
okrafrozen
1 cup, slices, cooked
53
4
onionsfresh
1 cup, chopped, raw
64
3
onionsfresh
10 rings, raw
24
1
onionsfresh
1 cup, cooked
92
3
onionsfrozen
1 cup chopped, cooked
59
4
onionscanned
1 cup, chopped or diced
43
3
parsleyfresh
1 cup, chopped, raw
22
2
parsnipsfresh
1 cup, slices, cooked
111
6
portobello mushroomsfresh
1 cup, sliced, grilled
35
3
red cabbagefresh
1 cup, shredded, raw
22
2
red cabbagefresh
1 cup, shredded, cooked
44
4
romaine lettucefresh
1 cup, shredded
8
1
romaine lettucefresh
1 outer leaf
5
1
sweet potatoesfresh
1 medium, baked in skin
103
4
sweet potatoesfresh
1 cup mashed, cooked without skin
249
8
sweet potatoesfrozen
1 cup, cubes, cooked
176
3
swiss chardfresh
1 cup, chopped, cooked
35
4
tomatoesfresh
1 cup, chopped or sliced, raw
32
2
tomatoesfresh
1 cup, cooked
43
2
tomatoescanned
1 cup, stewed
66
3
white mushroomsfresh
1 cup, pieces or slices, raw
15
1
white mushroomsfresh
1 cup, pieces, cooked
44
2
white mushroomscanned
1 cup
39
4
zucchini squashfresh
1 cup, sliced, raw
19
1
zucchini squashfresh
1 cup, sliced, cooked
27
2
zucchini squashfrozen
1 cup, cooked
38
3

Grains

FoodServedServing SizeCaloriesFiber Grams
barleypearl
1 cup, cooked
193
6
brown ricelong-grain
1 cup, cooked
216
4
brown ricemedium-grain
1 cup, cooked
218
4
buckwheatgroats, roasted
1 cup, cooked
155
5
milletMillet
1 cup, cooked
207
2
oatsquick or regular
1 cup, cooked
166
4
oatsoat bran
1 cup, cooked
88
6
quinoaquinoa
1 cup, cooked
222
5
ryeflakes
1 cup, cooked
170
5
spaghettiwhole wheat
1 cup, cooked
174
6
wheatbulgur
1 cup, cooked
151
8
wheatwhole wheat, hot cereal
1 cup, cooked
150
4
whole grain cornmealyellow, whole-grain
1 cup, cooked
146
3
wild ricewild rice
1 cup, cooked
166
3

Beans and Peas

FoodServedServing SizeCaloriesFiber Grams
black beanscanned
1/2 cup
109
8
black beansdry
1/2 cup, cooked
120
8
black-eyed peasdry
1/2 cup, cooked
99
6
black-eyed peascanned
1/2 cup
92
4
edamame (green soybeans)frozen
1 cup, cooked
189
8
garbanzo beanscanned
1/2 cup
106
5
garbanzo beansdry
1/2 cup, cooked
134
6
kidney beansdry
1/2 cup, cooked
112
7
kidney beanscanned
1/2 cup
104
7
lentilsdry
1/2 cup, cooked
115
8
lima beansdry, baby
1/2 cup, cooked
115
7
lima beansdry, large
1/2 cup, cooked
108
7
lima beanscanned, large
1/2 cup
95
6
navy beansdry
1/2 cup, cooked
127
10
navy beanscanned
1/2 cup
148
7
peasfresh
1/2 cup, cooked
62
4
peasfrozen
1/2 cup, cooked
67
4
peascanned
1/2 cup
72
4
pigeon peas
1 cup, cooked
170
10
pinto beansdry
1/2 cup, cooked
122
8
pinto beanscanned
1/2 cup
98
6

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