The recommended daily allowance (RDA) for fiber depends on age, sex, and health demands. However, general fiber intake guidelines:
Adult Men: The IOM recommends 38 grams of fiber per day for men under 50. Men over 50 should consume 30 grams each day.
Under-50 adult women should ingest 25 grams of fiber daily. The recommended daily consumption drops to 21 grams for women over 50.
Please note that these recommendations are averages and may vary depending on exercise level, calorie needs, and health concerns.
Consider these strategies to add fiber to your diet: Whole grains: Replace refined grains with whole grain bread, pasta, rice, and cereal. Fruits and vegetables are high in fiber, so eat a variety.
offer legumes: Beans, lentils, and peas offer fiber to soups, salads, and main courses.
Fiber-rich almonds, chia seeds, and flaxseeds are healthy snacks. Read food labels: Choose high-fiber packaged foods by checking nutrition labels.
Bloating and gas can be avoided by gradually increasing fiber intake and drinking enough water. You may meet your daily fiber needs and reap the health advantages of fiber by eating a range of fiber-rich foods.
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