Fiber is a crucial component of the diet, yet many of us don’t reach the Recommended Daily Allowance (RDA). Today we break down how much is recommended and how to incorporate it into your diet. Plus we discuss how CF(Protein)® can help us meet the RDA.
What is fiber?
Fiber is a type of carbohydrate that the body cannot digest. It helps regulate bowel movements, keep blood glucose levels in the normal range, and helps increase satiety which can support weight management. There are two different types of dietary fiber – soluble and insoluble. Insoluble fiber passes through the body undigested, unlike other carbohydrates. Soluble fiber dissolves in water and may help lower blood glucose and cholesterol. Examples of foods with soluble fiber are oatmeal, nuts, beans, lentils, apples, and blueberries. Insoluble fiber does not dissolve in water and helps food move through your digestive system. Consuming insoluble fiber helps regulate your digestive system and may help prevent constipation. Some examples of insoluble fiber are wheat, whole wheat bread, whole grain couscous, brown rice, legume, carrots, cucumbers, and tomatoes.
How much should I consume each day?
The 13 grams of fiber per 8-ounce bottle of CF(Protein)® comes from non-GMO soluble vegetable fiber. The RDA for total fiber intake for men and women 19-50 years of age is 38 grams/day and 25 grams/day, respectively. The RDA for men and women over 51 is 31 grams/day and 21 grams/day, respectively. Consuming CF(Protein)® can help you meet the RDA and get all the benefits of consuming adequate amounts of fiber.
How can I include more in my diet?
Most Americans do not consume enough dietary fiber. On average, Americans consume about 15 grams of fiber per day, far lower than the RDA, regardless of age or gender. The best ways to increase fiber intake are choosing whole grains whenever possible, consuming legumes and beans, and increasing fruit and vegetable intake. Drinking CF(Protein)® can help support you in achieving the RDA because it contains 13 grams per one 8 ounce bottle.
Preventing diseases with adequate fiber:
Fiber may help reduce the risk of developing various diseases, including heart disease and diabetes. Studies show that the intake of fiber lowers the risk of developing cardiovascular disease. NHANES cross-sectional Data (2003-2006) showed that intake of whole grains (rich in fiber) was associated with enhancing the effects of statin in lowering cholesterol.
Fiber may help prevent constipation by regulating bowel movements. Constipation is a common gastrointestinal problem that many people experience. If you have chronic constipation, you may need to ramp up your fiber intake, and drinking CF(Protein)® is an easy and effective way to do so. As always, if you have a chronic health issue, it is best to speak to your doctor for any specific recommendations.
Fiber can also help maintain a healthy weight. High fiber foods are typically more filling than lower fiber foods. They also help keep you feeling fuller for longer. Satiety is the term used to describe your fullness. Fiber increases satiety after a meal. If you are looking to lose weight, increasing your fiber intake may help by increasing satiety and preventing the intake of excess calories.
If you are not getting enough fiber, we recommend drinking one CF(Protein)® a day as a simple yet effective way to reap the benefits of adequate fiber intake.