Therefore, boost your fiber intake in your diet first by eating a wide variety of high-fiber foods. Although fiber supplements can fill the daily fiber gap, they usually have only one type of fiber, rather than a variety of fibers and micronutrients, and they may not provide all the health benefits associated with fiber in food. Many cereals, such as bran flakes, are good sources of fiber. population consumes far below those recommendations, averaging only 15 grams of daily fiber.įiber-rich foods include fruits, vegetables, whole grains and legumes. Adult men need at least 38 grams of fiber a day if they are younger than 50 and at least 30 grams of fiber a day if they are 51 and older. Women 51 and older should have at least 21 grams a day. Adult women 50 and younger should consume at least 25 grams of fiber a day. Are fiber supplements safe to use regularly and long term? Is there anything else I can do? I’m a 53-year-old woman and otherwise in excellent health.ĪNSWER: When consumed at recommended levels, dietary fiber is widely recognized to have health benefits, including relief of constipation. DEAR MAYO CLINIC: I experience constipation almost weekly, and eating bran flakes every day isn’t helping.
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