The average American should double or triple their intake of fiber
We need both types of fiber in our diet. The best foods have a balance of both soluble and insoluble.
Yet, most people in the Western World are not taking in enough of it.
According to a study out of Tufts University, the average adult in the United States gets just 15 grams of fiber each day. They should be getting between 25 and 35 grams per day. To be precise, researchers out of Kentucky recommended 14 grams of fiber per 1,000 calories of daily energy expenditure. So, if your Total Daily Energy Expenditure is 2,800 calories, you’ll need 39 grams of fiber.
It is important to increase your fiber intake gradually. If you increase your consumption too quickly, you may develop stomach cramps, bloating and flatulence. Also, ensure that you are drinking plenty of water with your fiber intake. Make sure to get in six to eight glasses of water per day.
Fiber doesn’t have to taste like cardboard. In fact, many fiber rich foods are delicious. They can be found naturally in fruits, nuts, and vegetables.