Fiber is important in a balanced diet because it helps keep us “regular”, may help prevent certain diseases (Diabetes, Heart, Cancer), and can aid in weight management by keeping us full longer. For individuals with gastrointestinal issues (Irritable Bowel Syndrome, Colitis, Diverticulitis), fiber can help prevent flare-ups and control undesirable symptoms.
Adults need a lot more fiber a day than most are getting. Here are some guidelines:
- Men, 50 years old and younger= 38 g/day
- Men, 51 years old and older=30 g/day
- Women, 50 years old and younger= 25 g/day
- Women, 50 years old and older= 21 g/day
The general rule for children aged 3-18 years old is to add “5” to their age in years. For example, a 5 year old needs 10 g/day of fiber.
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