The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:
Age 50 or Less Age 51 or More
Men 38 grams 30 grams
Women 25 grams 21 grams
But what Americans typically consume is only 18 and 15 grams per day for men and women, respectively.
Can fiber supplements help to close this nearly 50% gap between what we need and what we are getting? Yes. But you are far better off getting your fiber from fruits, vegetables and whole grains.
When you eat naturally high-fiber foods you also increase your intake of vitamins, minerals and antioxidants that a fiber supplements will not usually supply. The fiber found in produce and whole grains will also help your "good" gut bacteria to flourish.
In addition, naturally occurring fiber will be a mix of soluble and insoluble fibers whereas supplements often have one or the other (usually insoluble). Fiber is extracted from natural sources and then added to supplements or fortified foods and drinks to boost their fiber content. Why not go right to the source instead of a processed substitute? Most nutritionists say you are better off to get fiber from whole foods because they're healthy in other ways, too. But if you don’t get enough from your diet, fiber supplements can help fill in the gap.
As with all supplements though, buyer beware. Regulation of supplements is lax, so you need to do your own research not only on the product but on the company behind it. Quality costs and cheaper is usually not the way to go.
No comments:
Post a Comment