Yes people, I mean are you having trouble pooping?
Besides keeping you “regular,” why should you make sure you’re eating enough fiber?
- Fiber has a protective effect against cardiovascular disease in the overall population
- Dietary and supplemental fiber (intakes of 20–27 grams per day [g/dy] from whole foods or up to 20 g/dy from supplements) may help with weight control
- There’s a clear association between a fiber-rich diet and a lower body mass index (BMI)
- Many observational studies have found an association between high-fiber food consumption and reduced risk of type 2 diabetes
- Fiber-rich foods tend to be concentrated sources of cancer-fighting antioxidants, vitamins and minerals.
The Institute of Medicine (IOM) recommends 14 g of fiber per 1,000 kilocalories (kcal) as an Adequate Intake (AI) for adults. This amount was derived from data on the relationship between fiber consumption and coronary heart disease risk. The U.S. Department of Agriculture recommends 25 g/day for women and 38 g/day for men (USDA 2010). See sources of fiber in chart.
If you’re an athlete or active person, there’s no need to eat excessive amounts of fiber. Instead, aim to consume the recommended AI for the general population (ADA, DC & ACSM 2009).
If you need to increase fiber intake to meet the AI, do so on a rest day or after workouts. You should also increase fiber gradually, and make sure you drink a lot of fluids. Pay careful attention to overall fluid intake in order to prevent dehydration and/or constipation. Supplemental fiber should be avoided during activity and is notrecommended during strenuous activity.