A growing trend called “fibermaxxing” is putting dietary fiber in the spotlight—and for good reason. Fiber plays a powerful role in keeping the body healthy, from supporting digestion and feeding beneficial gut microbes to helping regulate blood sugar and cholesterol. Researchers say getting enough fiber may even lower the risk of conditions like obesity, diabetes, and certain cancers.
Jennifer Lee is a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Her research focuses on how shifts in gut health and differences between sexes affect metabolism throughout a person’s life.
Lee says she is not surprised that fibermaxxing has become popular. In fact, she sees it as a sign that more people are recognizing an important distinction between lifespan and healthspan. Living longer does not necessarily mean living those years in good health, so many people are searching for ways to stay healthier as they age.
“There is a nine-year gap between living to a certain age in good health and then living in poor quality of health at the end of your life,” Lee added. “Behavioral or nutritional strategies that can keep someone healthy are very on trend right now.”
Research shows that consistently low fiber intake can contribute to metabolic and cardiovascular problems, including diabetes and obesity.
“If you’re not consuming a lot of fiber, you’re possibly consuming calories from other macronutrient groups, and they may be high in carbohydrates or fats, which can lead to weight gain,” Lee said. “Then, depending on a number of factors that may impact one’s cancer risk, a fiber deficiency may increase your risk for certain cancers, such as colorectal, breast, and prostate cancer.”
Overall, Lee explained that adding more fiber to your daily diet tends to produce wide ranging health benefits.
How Much Fiber Do I Need?
You can find a detailed recommendation for your personal nutritional intake via the USDA’s National Agriculture Library Dietary Reference Intakes (DRI) calculator.
Meeting Daily Fiber Intake Recommendations
According to the Dietary Guidelines for Americans, 2020-2025, published by the United States Department of Agriculture (USDA) and United States Department of Health and Human Services, adults should consume between 22 and 34 grams of fiber each day, depending on age and sex.
Lee also pointed to a simple guideline. For every 1,000 calories consumed, people should aim for about 14 grams of fiber. As people get older and typically eat fewer calories, their recommended fiber intake decreases accordingly.
“For someone between 19 and 30 years old, a female’s average recommended daily fiber intake would be 28 grams, based on a 2,000-calorie diet,” Lee said. “But for a male in that same age range, the recommended amount of fiber increases to 34 grams because they’re eating a little bit more.”
Source: https://www.sciencedaily.com/
