Fiber is derived from plant material and is composed of complex, non- starch carbohydrates and lignin, all of which are indigestible to humans. However, once the intact fiber compounds reach the human colon, the residing bacteria can digest them. Upon bacterial break down, the molecules are free to be absorbed into the human bloodstream. Thus, one of the most notable facts about fiber is that it is not considered to contribute any calories to the diet!
Excellent sources of dietary fiber include fruits and veggies, whole grains, and nuts and seeds. Fiber supplements are also available; however, the best source of fiber is obtainable through the diet, as foods that are high in fiber also contain many other nutrients that are highly beneficial to human health. A diet that is deficient in fiber most often leads to constipation but it also increases the risk for more serious ailments, such as coronary heart disease.
Concerned you are not getting enough through your diet?
Males: recommended consumption is 38 grams/day (ages 19-50) and 30 grams/day (ages >51).
Females: recommended consumption is 25 grams/day (ages 19-50) and 21 grams/day (ages >51). However, please note that the recommended consumption of fiber increases to 28 grams/day and 29 grams/day for females that are pregnant and lactating, respectively.
To put the recommended amounts in perspective, I have put together a list of common fiber-containing-foods as well as their fiber content.
One cup of whole wheat pasta: 6 grams
One medium-sized apple: 4 grams
Three (dried) figs: 10.5 grams
Half a cup of rasberries: 4.8 grams
One mango: 4.5 grams
Half a cup of cooked kidney beans: 19.4 grams
Two slices of whole-wheat bread: 6 grams
Half a cup of All-Bran cereal: 10.4 grams
One cup of cooked chickpea: 12 grams
Quarter cup of sliced almonds: 2.4 grams
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