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The average healthy adult should aim for about 25 to 30 grams of fiber each day, but the typical intake is much lower, with an estimated 95% of Americans not meeting the recommended amount every ...
We now know that a high-fiber diet can help with things like weight management, gut health, and digestion, but fiber intake has also been linked to heart health as well—especially involving your ...
Tim Spector, a top nutrition scientist, told Business Insider that most people get enough protein in their diets, but not fiber. His advice included eating plant-based protein sources.
These reference values include water from drinking water, other beverages, and from food. About 80% of our daily water requirement comes from the beverages we drink, with the remaining 20% coming from food. [54] Water content varies depending on the type of food consumed, with fruit and vegetables containing more than cereals, for example. [55]
It is therefore better to regulate and moderate daily fibre intake. If increased fibre intake is desired, gradually increasing the amount over a few days allows the natural bacteria in the gastrointestinal tract to adjust to the change. Drinking 1- 2 L of water every day can prevent some uncomfortable symptoms by making the stool soft and bulky.
Tolerable upper intake levels (UL), to caution against excessive intake of nutrients (like vitamin A and selenium) that can be harmful in large amounts. This is the highest level of sustained daily nutrient consumption that is considered to be safe for, and cause no side effects in, 97.5% of healthy individuals in each life stage and sex group.
This study suggests that for those not already meeting the minimal fiber requirement, for every 1-gram increase in fiber intake, you may reduce your risk of metabolic syndrome by 9%.
Dietary fiber is defined to be plant components that are not broken down by human digestive enzymes. [1] In the late 20th century, only lignin and some polysaccharides were known to satisfy this definition, but in the early 21st century, resistant starch and oligosaccharides were included as dietary fiber components.