This simple formula helps you determine how much fiber you need in a day

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Fiber is all the rage nowadays, and for a good reason! Fiber is ideal for stimulating digestion, weightloss, immunity and your microbiomeBut the vast majority of us do not have enough. Sadly, 95 percent of Americans miss the mark on this essential nutrient and generally consumes less than half of the standard daily recommendations. "Data-reactid =" 22 "> Fibers are fashionable these days, and for good reason! The fibers are ideal for boosting digestion, weight loss, immunity and your microbiome- but the great most of us do not have enough. 95 percent of Americans miss the mark on this essential nutrient and generally consumes less than half of the standard daily recommendation.

How much fiber do I need?

<p class = "web-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Like calories, our fiber needs may vary from 39, one person to another, to anyone to stay regular, manage our weight and keep our gut health in top form.We found a little known secret in our country Current dietary guidelines it's like that we should aim for at least 14g of fiber per 1,000 calories consumed per day. For example, a woman who consumes about 1,800 calories a day should consume at least 25g of fiber a day, while men who consume about 2,200 calories a day need at least 31. You do not need Do not have to stop there! "Data -reactid =" 24 "> As with calories, our fiber needs can vary from one person to another to stay regular, manage weight and maintain the health of your intestines.We have discovered a little-known secret in the current diet of our country. we should aim for at least 14g of fiber per 1,000 calories consumed per day. For example, a woman who consumes about 1,800 calories a day should strive to consume at least 25 grams of fiber a day, while men who consume about 2,200 calories a day need at least 31 calories. You do not have to stop here!

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Academy of Nutrition and Dietetics Actually does not limit our fiber consumptionresearch has yet to find a quantity of fiber that can have adverse health effects. And since the Academy strongly associates fiber intake with a reduced risk of type 2 diabetes, cancer, heart disease and death in general, it seems that the more fiber you have, the better! But you must know that not all fibers are created equal. "Data-reactid =" 25 "> The Academy of Nutrition and Dietetics does not limit our fiber consumption, because the research has not yet determined the amount of fiber that can cause And as the Academy associates High fiber intake at a reduced risk of type 2 diabetes, cancer, heart disease and death in general, it seems that the more fiber one has, the better it is! But be aware that not all fibers are created equal.

The type of fiber you consume is important

<p class = "web-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Adding fiber in the form of nutritional bars, supplementsand other functional foods It's not your best bet In terms of consumption, research shows that you would be better off using fiber where it is naturally found. Fruits, vegetables, whole grains, nuts, beans and seeds are all good or excellent sources of fiber …and they have a wide range of other health benefits, as well. By opting for more of these whole herbal foods, not only will help you achieve your daily fiber goals, but will also give you a boost of healthy protein, healthy fats, vitamins and minerals! "Data-reactid =" 27 "> The addition of fiber in the form of nutritional bars, supplements and other functional foods is not your best choice to increase your intake, as studies have showed that it was better to eat fiber where it is naturally, whole grains, nuts, beans and seeds are all sources of good or excellent fiber – and they also have many other benefits for Health Choosing other types of herbal foods will not only help you reach your daily goals, but also give you a good boost of protein, healthy fats, vitamins and vitamins. in minerals!

How to get more fiber in your diet

<p class = "web-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "The fiber can come only from whole fibers, based foods such as those mentioned above, so opt for vegan, vegetarian or even simply for vegetable-based meals can make a major difference.Try to add a handful of berries to your morning oatmeal, exchange a Ultimate Vegetarian Sandwich instead of your turkey and cheese at lunch, or serve a delicious salad with your dinners on weekdays. See our article on high fiber diets For more information and to consult the meals. "data-reactid =" 29 "> The fibers can only come from whole plant foods, like the ones mentioned above, so you can opt for vegan, vegetarian or even vegetarian meals. add a handful of berries to your morning gruel, swap an ultimate veggie sandwich instead of your turkey and cheese for lunch, or serve a delicious salad with your weekday dinners. the high fiber diets for more information and meal inspo.

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Looking for other ways to increase your fiber intake?"data-reactid =" 30 ">Looking for other ways to increase your fiber intake?

Can I eat too much fiber?

<p class = "canvas-atom-text-canvas Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "You have to be careful not to go crazy about fiber It may be better to slowly increase your fiber intake than to attempt to double your consumption at one time. may cause short-term constipation, bloating, and gas if your body is not used to it – some of the things you probably try to avoid by increasing your intake! "data-reactid =" 36 "> You must be careful not to consume fiber if your body is not used It may be better to slowly increase your fiber intake rather than doubling your Consuming a lot of fiber can cause short-term constipation, bloating and gas if your body is not used to it here are some of the things you probably try to avoid by increasing your intake!

<p class = "canvas-atom-text-canvas Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "It is also extremely important to make sure that you are drinking a lot of water every day for help promote the optimal function in your body. The fiber needs water to help it circulate in your system and keep you regular. In addition, it is much more difficult to overdo it on the fiber or to have negative side effects when you consume it in its natural form, so take care of these fruits and vegetables! "Data-reactid =" 37 "> It is also extremely It is important to drink a lot of water every day to promote optimal functioning of your body. Fiber needs water to facilitate circulation in your system and you to keep it steady.Furthermore, it is much harder to overdo it on the fiber, or experience negative side effects when you eat it in its natural form, so get loaded with these fruits and veggies!