July 07, 2024
Fibre needs at every stage of life
How much fibre do we need to consume?
Fibre is an essential component of a healthy diet and is crucial in digestive health and disease prevention at every stage of life. According to dietary guidelines, the recommended daily fibre intake varies by age and gender, with adults generally needing between 25 and 38 grams per day.
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Fibre needs during adolescence
How much fibre do teenagers need?
The American Academy of Pediatrics recommends that children consume their age in years plus 5 grams of fibre daily. For teenagers aged 14-18, the USDA's 2020-2025 Dietary Guidelines suggest 31 grams per day for males and 25 grams for females. However, studies indicate less than 10% of youth meet these recommended fibre intakes.
Importance of fibre for teen growth
Adequate fibre intake is associated with numerous benefits for teens, including improved digestive health, better weight management, and reduced risk of chronic diseases later in life. Dietary fibre helps promote the growth of beneficial gut bacteria, which is essential for overall health. It also aids in maintaining stable blood sugar levels and may contribute to lowering cholesterol and blood pressure.
Encouraging teens to consume a variety of fibre-rich foods such as whole grains, fruits, vegetables, and legumes can help them meet these recommendations and establish healthy eating habits for the future.
How to get more fibre in teens
To increase fibre intake in teens, focus on incorporating more whole plant foods into their diets. Adding fruits and vegetables to meals and snacks is an easy way to do this.
Legumes like beans, lentils, and chickpeas are excellent high-fibre options that can be added to soups, salads, and main dishes. Nuts and seeds make great fibre-rich snacks or toppings for yoghurt and oatmeal.
When introducing more fibre, it's important to increase intake gradually and ensure adequate water consumption to prevent digestive discomfort. Making simple swaps, like choosing air-popped popcorn over chips or adding berries to breakfast, can significantly increase fibre intake. Involving teens in meal planning and preparation can help them develop lifelong healthy eating habits centred around fibre-rich foods.
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Fibre intake for active adults
How much fibre do adults need?
Active adults require adequate fibre intake to support their overall health and physical performance. The USDA recommends 25 grams of fibre daily for women and 38 grams for men up to age 50[1].
How to get more fibre in active adults
To meet fibre needs, adults should focus on consuming various whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
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Managing fibre intake in older adults
How much fibre do older adults need?
Older adults require slightly less fibre than younger adults, but maintaining adequate intake remains crucial for digestive health and disease prevention. The Institute of Medicine recommends that men over 50 consume 30 grams of fibre daily, while women over 50 should aim for 21 grams.
However, many older adults struggle to meet these recommendations due to decreased appetite, health issues, or limited food choices. Seniors should incorporate high-fibre foods such as fruits, vegetables, whole grains, and legumes into their diets to increase fibre intake.
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Sources
[1]https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=3252&context=extension_curall
[2]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7756362/
[3]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8619009/
[4]https://www.health.harvard.edu/blog/healthy-eating-for-older-adults-2019062016868
[5]https://www.healthline.com/health/food-nutrition/too-much-fiber