How Much Fiber Per Day (Recommended Daily Fiber)

How Much Fiber Per Day
How Much Fiber Per Day

How Much Fiber Per Day (Recommended Daily Fiber)

Over the past few days, my blog’s message has been that whole-foods are greater than the sum of their parts. This is especially true of fructose, which is healthy only when consumed in whole, fiber-rich foods.

Fiber is an essential carbohydrate found only in plants, slowing fructose absorption just enough for our bodies to maximize its health benefits.

Sadly, only 3 percent of Americans eat enough fiber in their diet. The average American consumes less than half of what the American Heart Association (AHA) recommends:

The AHA recommends a total dietary fiber intake of 25 to 30 g/d from foods, not supplements, to ensure nutrient adequacy… Current dietary fiber intakes among adults in the United States average about 15 g, or half the recommended amount.

The consequences of inadequate fiber intake are potentially deadly, according to this video presentation from Dr. Greger:

“This deficit is stunning in that dietary fiber has been [protectively] associated…¦ with the risk of diabetes, metabolic syndrome, cardiovascular disease…¦ obesity, and various cancers as well as…¦ high cholesterol, blood pressure, and blood [sugars].”

But if fiber is the key to slowing fructose absorption, would fiber supplements work just as well as fiber-rich foods? After all, every pharmacy and grocery store has shelves full of them!

The short answer is “NO.” Mother Nature intended us to get our fiber attached to other essential nutrients. And the only way to do that is by eating plant-based foods in their unrefined state.

To jumpstart your fiber intake, here’s our Top Ten list:

  • Whole grains

  • Avocados

  • Squash

  • Green peas

  • Collard greens

  • Strawberries

  • Raspberries

  • Bananas

  • Pears

There’s simply no better way to consume enough fiber than by eating a whole-food, plant-based diet!

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