How much fiber per day Is the question that everyone asks. Fiber requirements are different in different phases of age. Whether you have a toddler or a kid, a grown up child or a teenage boy or girl your kid will need fiber in order to maintain his or her health. Apart from kids, children and teenagers, adult male and female also need sufficient amount of fiber in their daily meal in order to keep their digestive tract and overall health in perfect condition. In this post, we will discuss fiber requirements for kids, adult men and adult female.
Fiber requirements for kids:
For kids how much fiber per day is different for different age groups. In addition, it depends upon the meal and daily diet of your child. However, there are certain recommendations for child of belonging to different age groups,
- Children 1 – 3 years age group = 19 grams of fiber per day
- Children 4 – 8 years age group = 25 grams of fiber per day
- Boys 9 – 13 years age group = 31 grams of fiber per day
- Girls 9 – 13 years age group = 26 grams of fiber per day
How much fiber per day for adult men:
Men have higher energy needs as compare to female. In addition, fiber intake for men depends upon calories intake a man might require for a day. Apart from calorie intake, other factors that affect fiber requirements in a man are age and weight. Fiber recommendations for an adult man are as following:
- Diet of Men of 19 – 50 years age group should contain 38 grams of fiber per day
- Diet of Men above 50 years of age group should contain 30 grams of fiber in their daily diet.
- Men should not take fiber less than 18 grams and more then 35 – 38 grams in their daily diet.
How much fiber per day for adult women:
Fiber needs for women are different in different phases of age. A woman might need extra amounts of fiber when she is passing through menopause. Women need less energy as compare to men and as a result, they need less amount of fiber for their day. Requirements of fiber for women are
- Women of 19 – 50 years should take 25 grams of fiber in her daily diet
- Women of age 50 and above should take 21 grams of fiber in her daily diet.
- Women should not take fiber more than 21 grams and less than 15 grams for her daily diet.
How much fiber per day in accordance with calories:
Following is given information on how much grams of fiber should you take on how much calories.
- 22 grams of fiber on every 1600 calories
- 25 grams of fiber on every 1800 calories
- 28 grams of fiber on every 2000 calories
- 31 grams of fiber on every 2200 calories
34 grams of fiber on every 2400 calories
How much fiber per day to lose weight is one of the hottest questions for all those who want to lose and then control their weight with the help of fiber diet. Fiber diet and weight loss goes hand in hand; you cannot achieve your weight loss target unless you maintain a healthy and balanced diet that contains fiber as an active ingredient. Constipation is one of the major causes that can cause a tremendous increase in your weight. The scenario will become worse if random increase in weight turns into obesity leading to not just a fat and unhealthy looking body but also to a number of diseases like blood pressure and heart stroke.
Chemical composition of fiber:
Before you search for how much fiber per day to lose weight, learn about chemical composition of fiber. Chemical composition of fiber will help you understand why fiber is one of the most important and emphasized factors of a person’s diet. Fiber is a polysaccharide and comes in hundreds and thousands of forms. We can say that fiber is that part of a plant that a human body is unable to digest. Eating whole fruits and vegetables will provide your body essential amount of fiber. Whole fruits and vegetables contain considerable amount of fiber, whereas if you are willing to take juices instead of whole fruits and vegetables you will get minerals and vitamins but no or traces of fiber.
How fiber helps us?
Fiber helps our expiratory system to work more effectively. There are two major types of fiber, soluble fiber and insoluble fiber. Before heading towards how much fiber per day to lose weight lets us study both of these types briefly. Insoluble fiber absorbs water and create heavy and easily movable stool. It also helps to smooth stool pattern. As a result, waste particles are effectively moved out of the body without any trouble. Whereas soluble fiber is sticky and helps regulate bowel movement smoothly. Examples of insoluble fiber are wheat, barley, rice; corn etc. examples of soluble fiber are oat, fruit pectin, gum etc.
How much fiber per day to lose weight:
As now it is clear how fiber works on body mechanism and excretory as well as digestive system, let us learn how much fiber per day to lose weight. Although requirements for various individuals are different, there is an estimated amount of fiber that can help you lose weight. 20-30 grams of fiber are required per day to regulate your body mechanism. Apart from helping you lose weight, a diet that is rich in fiber can prevent you from a number of other diseases.
Other benefits of fiber:
Now that we have learnt how much fiber per day to lose weight, let us learn a few more benefits of fiber. Eating fiber regularly can help you fight different types of cancer. Especially if you take 25-40 grams of fiber everyday, your risk of having colon cancer is reduced to 3%.