Amino acid with significant disease-prevention properties often overlooked in our diets
In a recent study, it was revealed that only 5% of men and 9% of women in the United States are consuming the recommended daily amount of dietary fiber. The study, led by Dr. Derek Miketinas, an assistant professor at Texas Women's University, used advanced statistical methods to estimate Americans' usual fiber intake.
The generally recommended daily fiber intake for disease prevention is around 25 to 30 grams for most adults, with some variation by sex and caloric intake. Women should aim for approximately 25 grams, while men should aim for 38 grams based on a 2,500-calorie diet. However, the study does not provide specific information about the recommended fiber intake for people under age 50.
Fiber-rich foods like whole grains, fruits, and vegetables play a crucial role in lowering the risk of heart disease and diabetes. Foods such as raspberries, guava, avocados, artichokes, dark leafy greens, beans, lentils, chickpeas, and almonds are excellent sources of dietary fiber. For instance, a cup of whole grain pearled barley contains six grams of fiber, while the same amount of white rice contains less than two grams of fiber.
The study also found that insufficient fiber intake can lead to a higher risk of heart disease and diabetes. Switching to brown rice from white rice can increase fiber intake, as brown rice contains more fiber than white rice. Higher dietary fiber intake in adults with diabetes is strongly associated with reductions in markers for heart and kidney disease.
It's essential to note that adding fiber should be gradual to avoid digestive issues such as gas or constipation, with plenty of water intake. The USDA and American Diabetes Association recommend approximately 14 grams of fiber per 1,000 calories consumed, which translates roughly to 28 grams on a 2,000-calorie diet.
The study analyzed data from more than 14,600 U.S. adults participating in the National Health and Nutrition Examination Survey (NHANES) between 2013 and 2018. On average, women consumed 9.9 grams of fiber for every 1,000 calories, and men consumed 8.7 grams per 1,000 calories.
The study highlights the importance of increasing fiber intake for overall health. Fiber helps speed food passage through the gut, reducing exposure to potentially harmful substances and boosting anti-cancer immunity. It also lowers cholesterol and aids in weight management and blood sugar control. Some experts advocate even higher intakes, up to 90 grams daily, for cardiovascular benefits, though this is above standard recommendations and may be challenging for most people.
In conclusion, aiming for 25-30 grams of daily fiber from whole foods is a solid guideline for disease prevention, with some flexibility based on individual factors like sex, caloric intake, and health conditions. Two cups of fruit and two and a half cups of vegetables per day can help ensure enough fiber intake. Embrace fiber-rich foods and reap the benefits for your health!
[1] Harvard T.H. Chan School of Public Health. (2020). Fiber: Essential for a Healthy Diet. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/fiber/
[2] Mayo Clinic. (2020). Dietary fiber: Essential for a healthy diet. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043968
[3] USDA. (2020). Dietary Guidelines for Americans 2020-2025. Retrieved from https://www.dietaryguidelines.gov/
[4] American Diabetes Association. (2019). Nutrition Therapy Recommendations. Retrieved from https://care.diabetesjournals.org/content/38/Supplement_1/S21
[5] Hu, F. B., Jacobs, E. J., & Merritt, R. A. (2019). Dietary fiber and cardiovascular disease. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6434697/
- Adopting a healthy-diets rich in fiber, such as fruits, vegetables, and whole grains, can be an effective anti-aging strategy, as it reduces the risk of chronic diseases like heart disease and diabetes.
- Despite the scientific evidence supporting the benefits of chronic disease prevention through a fiber-rich nutrition, the study revealed that only a small percentage of Americans are consuming the recommended daily amount of dietary fiber.
- Beyond disease prevention, a high-fiber nutrition also aids in health-and-wellness by lowering inflammation, improving digestion, and boosting the immune system against potential cancer-causing substances.
- In order to reap the numerous health benefits of a high-fiber diet, it's essential to gradually increase fiber intake, maximize water consumption, and follow the guidelines provided by reputable sources like the USDA, American Diabetes Association, and the studies mentioned in [1], [2], [4], and [5].
