Big Weight Loss Diet dietary fiber recommendations are to eat a diet of the following food types:
Estimated reading time: 4 minutes
- Eat 50% fibrous carbohydrates
- Limit starchy carbohydrates, such as beans and whole grains, to 1/6 (16.67%) of your diet
Eating dietary fiber provides you with many health benefits, such as reducing the risk of several chronic diseases:
- Coronary heart disease
However, a United States consumption survey indicates that only 5% of the population meets IOM fiber recommendations. “Fiber intake recommendations from the Institute of Medicine (IOM) range from 19 grams to 38 grams per day.” Table 1 shows the IOM recommended daily intake of fiber depending on gender and age. (American Journal of Lifestyle Medicine)
Recommended Daily Intake of Fiber
According to NHANES data, the average dietary fiber of males and females adults over 20 is 16.2. However, female and male adults’ intake of fiber falls short. Institute of Medicine recommends female and male adults intake 25 and 38 grams of fiber per day (respectfully). You can measure your particular recommended daily fiber intake using the AI formula:
Adequate intake (AI) for fiber is 14 grams per 1000 calories per day. For example, if you eat 2000 calories, your AI is 28 grams. Likewise, if you eat 2500 calories, your AI is 35 grams.
IOM recommends children ages 4-8 get the same daily intake of fiber as their adult mothers. In older children, IOM recommends males get more daily fiber intake than females. For children ages 9 to 13, IOM recommends females get 26 grams, and males get 31 grams.
Big Weight Loss fiber recommendations: calculate your AI for fiber. Use Appendix 2 in the Dietary Guidelines to determine your estimated daily calorie needs. Then eat enough fibrous carbohydrates to meet this AI amount.
More Health Benefits of Dietary Fiber
In addition to the health benefits already stated, dietary fiber also helps with the following:
To get the health benefits of dietary fiber, eat more fibrous carbohydrates such as apples and whole grains. How do you know whether the food you purchase is a “good source of fiber?”
Good Sources of Fiber
The Food and Drug Administration (FDA) defines a “good source” of fiber as having 10 to 19 percent of the Daily Recommended Value. To find out the percent of dietary fiber, you need to reference the Nutrition Facts label. The FDA bases percentage on a 2,000 calorie daily diet with a Daily Value of 28 grams of dietary fiber.
Therefore, foods with “good sources” of fiber must have at least 3 grams of dietary fiber per serving. This fiber amount is adequate for older children and adult women. However, IOM recommends 38 grams of fiber per day for adult men, which equals 2,714 calories per day. Thus, a “good source” of fiber for adult men is at least 4 grams per serving.
Furthermore, the FDA defines an “excellent source” of fiber as foods containing 20 percent or more Daily Recommended Value. Thus, 6 grams or more is an “excellent source” of dietary fiber for children and adult women. However, it is only a “good source” for adult men.