Fiber intake is often mistaken for carbohydrate or caloric intake. However, it has to be noted that the two are totally different. Fiber is the fibrous material that is found in food. It is commonly found in fruits and vegetables. However, it can also be found in legumes as well as whole grains. Fiber can be grouped into two; there is the soluble fiber and insoluble fiber.
The soluble fiber is associated with lowering of the Low Density Lipoproteins (LDL). It, therefore, acts in prevention of cardiovascular diseases and hypertension related illnesses. There is also insoluble fiber, which is mainly found in whole grains. This type of fiber is not absorbed into the body. However, it helps in movement of food down the alimentary canal. As a result, it helps in easing digestion and preventing constipation.
Many people do not attain the total fiber requirements per day. As such, capturing of the method used for the calculation is very important.
The widely used method of fiber requirements in a day is based on the caloric requirements of an individual per day.
Fiber requirement = 14g for every 1,000 calories ingested.
A woman of 32 years needs about 1,800 calories per day on average.
The fiber requirement, therefore, can be calculated as follows:
14g is required for every 1,000 calories
Therefore, the fiber required for an 1,800 caloric intake is:
(14 x 1,800)/1,000 = 25.2
Therefore, a woman of 32 years needs about 25.2g of fiber per day.
It has to be noted that this amount is based on the calculations fro an average woman who has no medical condition that affects digestion. The fiber intake has to be distributed in all the meals of the day.
