Fiber is an incredibly important nutrient, but it does way more than just prevent constipation.

Dietary fiber helps you feel full, improves digestion, lowers cholesterol levels and is linked to a lower risk of a myriad of chronic diseases including heart disease and certain cancers, per the Mayo Clinic.

How Much Fiber Do You Need?

The American Heart Association (AHA) recommends 25 grams of fiber per every 2,000 calories you eat each day. So if you’re on a 1,500-calorie diet, you need about 19 grams of fiber per day; if you eat 2,500 calories a day, you need about 31 grams of fiber.

Eating 25 to 29 grams of fiber a day is linked to a 15 to 30 percent lower risk of all-cause and heart-related mortality, per a February 2019 meta-analysis in The Lancet. However, most people get less than 20 grams of fiber per day.

There are two main types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like material — it can help maintain healthy glucose and blood cholesterol levels, per the Mayo Clinic. Foods high in insoluble fiber help move food through your digestive system, which is why it is especially great for folks with constipation.

Are you getting your required daily intake of fiber? Contact me if you’re in need of supplements or multivitamins.

Published by FitGuy46

Hi I’m a recent grad from NASM. I am a Certified Personal Trainer. I specialize in fitness assessment, program design and weight training. I want to help people who have had difficulties in the past incorporating fitness as a lifetime goal. My desire is to help potential clients see fitness as a lifetime endeavor. My philosophy is that fitness should be sustainable and a lifelong goal. My plan as a fitness coach is to teach my clients to make and incorporate fitness as a permanent part of their lives to be engaging, and for the outcome to continuously be revolving into a better physical shape. Make it a GREAT DAY!!! Philip “FitGuy46”

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