We often get the question about how much fiber should I eat every day ? Dr. Steve takes a moment to answer this question with some added tips for daily fiber consumption.
Hi Dr. Steve Knighton here from Glen Abbey Physiotherapy here in Oakville. Thank you for joining us again for another healthy living tip from out Live Pain Free series. Today we are going to be speaking about fiber. I often get asked how much fiber should i eat ? From our experience here in our practice I would say about 80 to 90 % of our patients are not getting enough fiber intake on a daily basis. Sometimes they do but it’s touch and go. They will be doing fine for a week or so and then drop back down again to too little fiber intake.
First and foremost you should be consuming a minimum of 25 – 30 grams of fiber a day from food sources. You can get a lot of fiber from eating healthy fruits like:
Fruits will have between 4 and 10 grams of fiber per cup of fruit you eat. Another great source of fiber is Chia Seeds. Some may say they are a little expensive. But the values is well worth it. You get about 5 grams of fiber form 1 little spoonful. It’s so easy to just add a tablespoon to some of your meals throughout the day.
In general the fiber intake in the North America diet is very very low. By eating more fruits and vegetables with fiber you will bring your fiber intake up to a healthier level. You will notice some important health benefits like a decrease in your cholesterol levels as well as a healthier digestive track. Once you start eating more fiber in your diet your digestive track health will be easier to maintain.
Eat 25 – 30 grams of food based fiber a day that you can find in these foods:
- Chia seeds
In addition to your food based fiber you an add a little extra with a supplement like Metamucil. Some Metamucils are better than others. Some may have Malto-Dextrin which can cause some adverse reactions for some people. If you are going to add some fiber with Metamucil, do not add it in replace of real foods, but in addition to as extra. If you do choose to use the Metamucil, be sure to check with your doctor to make sure it won’t enterfere with any medications you may be taking.
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