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Dietary Fiber: Daily
Recommended Needs |
Carbs in Food |
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Information About Carbs | Carbohydrates Guide | Low Carb Diets |
Dietary Fiber: Daily Recommended NeedsDietary Fiber
- Types of Dietary Fiber - Best
Sources of Dietary Fiber - Fiber
Benefits - Fiber
& Weight Loss The latest recommendation on daily intake of dietary fiber (non-starch polysaccharide) comes from the National Academies' Institute of Medicine (IOM). Daily Recommended Fiber IntakeWomen Men Soluble vs. Insoluble FiberMost nutritionists and diet experts suggest that approximately 20-30 percent of our daily fiber intake should come from soluble fiber. Extra Fiber May Need Extra WaterDietary fiber soaks up water and increasing your fiber intake may divert water from cells. So when increasing your fiber consumption, be sure to increase your intake of fluids accordingly. Not Too much Fiber from Wheat BranWheat bran contains phytates - chemicals which attach themselves to minerals and make them unavailable to the body. So to avoid calcium and other mineral deficiency, it's best to get your fiber from a variety of good sources, like fruit, vegetables, whole grains, nuts, seeds and beans. Increase Your Fiber Intake GraduallyIf your diet is currently low in dietary fiber, don't raise your fiber intake too quickly, as this may trigger flatulence, bloating and other side effects. Instead, start including one or two high fiber foods daily. Then, every three or four days, add another high fiber food, and so on. |
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Carbs-Information.com provides general information about different types of carbohydrate, like monosaccharides, disaccharides, oligosaccharides, polysaccharides, as well as nutritional value of carbohydrates, carb-content of foods, plus details of GI values of all food groups, plus advice about diabetes, impaired glucose tolerance and insulin resistance. But no information is intended as a substitute for medical advice. Copyright 2003-2013 |