These days, if you scroll through the fitness side of TikTok, you’ll hear people talk over and over again about ‘getting enough protein.’
And while a sufficient protein intake is important (especially if you’re strength training), people often overlook other, equally important facets of nutrition.
But certified nutritionist and biologist Anastasiia Kaliga told the DailyMail.com that it’s hard to overestimate the health benefits of fiber.
‘Fiber is essential for digestive health, blood sugar regulation, and heart health,’ she said.
‘It promotes gut motility, preventing constipation, and serves as a prebiotic, feeding beneficial gut bacteria.’
She explained that soluble fibers (which helps you slow down digestion) help lower cholesterol while insoluble fibers support regular bowel movements.
In turn, fiber helps with that ‘full’ feeling you have after eating enough food, which helps with weight management.
So how much fiber exactly are you supposed to eat?
Nutritionist and biologist Anastasiia Kaliga said that while people are beginning to care about their protein intake, having fiber enough fiber in your diet is equally important
Well, Kaliga explained that it depends on your sex and age.
For women who are 50 years old or younger, 25 grams of fiber a day are ideal.
For women over 50, 21 grams are recommended.
Men 50 years old or younger should be eating 38 grams of fiber, while men older than that should be getting 30 grams daily.
‘Current dietary guidelines for Americans suggest that people aged two and older get 14 grams of fiber for every 1,000 calories in their daily diet,’ Kaliga said.
‘For children ages 12 months through 23 months, the guidelines suggest getting 19 grams of fiber a day.’
Kaliga said that the current mainstream focus on protein is important, because protein is essential for muscle repair, immune function, and metabolic health.
But she also explained that without enough fiber in your diet, you can have digestive discomfort, constipation, and bloating.
Fruits like berries and apples are high in fiber and can help you reach your daily goal (stock image)
‘Low fiber intake may also negatively impact gut microbiome diversity, increasing the risk of inflammation and metabolic disorders,’ Kaliga said.
‘Additionally, inadequate fiber consumption is linked to higher cholesterol levels and an increased risk of cardiovascular disease and type 2 diabetes, even in individuals with high protein intake.’
So if you want to start taking your fiber intake seriously but don’t know where to start, Kaliga said legumes like lentils and black beans are a good place to start.
She said whole grains (like quinoa and oats), fiber-rich vegetables (like broccoli and leafy greens) and fruits (think berries and apples) can also help you reach your fiber goals.
And if you ever want to increase the fiber in a smoothie or meal, you can always try adding nutrient-dense nuts and seeds like chia and flaxseeds.
