Sometimes we hear people go to the extreme extent just to get a few pounds off. Examples of methods some of us willingly go through to not be ‘fat’ or overweight are crash diet, improper exercise or even diet pills. What I feel interesting is that we don’t really have to go that far to look good. It is just in front of our eyes, it has been there since ages, it is called FIBER. Food with fiber can help us digest what we eat better, and therefore helps reduce our weight naturally. We know lots of food with fiber but do we really know how much we should really take, and do we also know how much fiber in each unit of food? Well, now that we realize that fiber is good, I think I should share some information regarding FIBER. Here are some informative facts I have gathered.

In the year of 2002, Food and Nutrition Board of the National Academy of Sciences Research Council has come up with what is called a Dietary Reference Intakes (DRI) from their scientific research. Most dietitian recommend between 19 to 38 grams of fiber per day, depending on age and gender of an individual.

Eating fruits, vegetables, cereal is very much encouraged. However, intake of these items should be in the right amount. Too much of them could cause diarrhea. And of course, for those with chronic diseases, doctors’ consultation is advised. Although fiber is good to help reduce and maintain proper weight, we should not ignore other sources of food, food with carbohydrate, protein, minerals and even fat.

For those who would like to know how much fiber you should take, the following is a reference for you and your family.

Children
1 to 3 years old : 19 grams of fiber / day
4 to 8 years old : 25 grams of fiber / day

Male
9 to 13 years old : 31 grams of fiber / day
14 to 18 years old : 38 grams of fiber / day
19 to 50 years old : 38 grams of fiber / day
51+ years old : 30 grams of fiber / day

Female
9 to 13 years old: 26 grams of fiber / day
14 to 18 years old : 26 grams of fiber / day
19 to 50 years old : 25 grams of fiber / day
51+ years old : 21 grams of fiber / day

Pregnant Woman
Less than 18 years old : 28 grams of fiber / day
18 years + old : 28 grams of fiber / day

Breastfeeding Mother
Less than 18 years old : 28 grams of fiber / day
18 years + old : 29 grams of fiber / day

Food Types and Fiber Content

Bread / Cereals
White Bread (serving size = 1 slice, fiber content = 0.7 gram)
Whole meal Bread (serving size = 1 slice, fiber content = 2.1 gram)
Cereal (serving size = 1 /3 cup, fiber content = 5.1 gram)
Cornflakes (serving size = 1 cup, fiber content = 0.8 gram)
Cooked Oatmeal (serving size = 1 cup, fiber content = 1.9 gram)
Cooked Brown Rice (serving size = 1/3 cup, fiber content = 1.6 gram)
Cooked White Rice (serving size = 1/3 cup, fiber content = 0.5 gram)

Fruits
Apple (serving size = 1/2 [big size], fiber content = 2.0 gram)
Banana (serving size = 1/2 [medium size], fiber content = 1.5 gram)
Dates (serving size = 2 pieces, fiber content = 1.6 gram)
Grapes (serving size = 10 pieces, fiber content = 0.5 gram)
Melon (serving size = 1 cup, fiber content = 1.5 gram)
Orange (serving size = 1 [small size], fiber content = 2.0 gram)
Peach (serving size = 1, fiber content = 1.6 gram)
Pear (serving size = 1 [medium size], fiber content = 2.0 gram)
Pineapple (serving size = 1/2 cup, fiber content = 0.8 gram)
Plum (serving size = 3 [small size], fiber content = 1.8 gram)
Prune (serving size = 2, fiber content = 2.4 gram)
Raisins (serving size = 11/2 tablespoon, fiber content = 1.0 gram)
Strawberry (serving size = 1 cup, fiber content = 3.1 gram)

Vegetables
Beans (serving size = 1/2 cup, fiber content = 9.3 gram)
Broccoli (serving size = 1/2 cup, fiber content = 3.5 gram)
Cabbage (serving size = 1/2 cup, fiber content = 2.1 gram)
Carrots (serving size = 1/2 cup, fiber content = 2.4 gram)
Cauliflower (serving size = 1/2 cup, fiber content = 1.6 gram)
Celery (serving size = 1/2 cup, fiber content = 1.1 gram)
Corn (serving size = 1/2 cup, fiber content = 4.7 gram)
Lentil (serving size = 1/2 cup, fiber content = 3.7 gram)
Lettuce (serving size = 1/2 cup, fiber content = 0.8 gram)
Peas (serving size = 1/2 cup, fiber content = 1.4 gram)
Potato (serving size = 1/2 [small size], fiber content = 1.9 gram)
Sweet Potato (serving size = 1/2 [small size], fiber content = 2.1 gram)
Tomato (serving size = 1 [small size], fiber content = 1.5 gram)

Others
Almond (serving size = 2 tablespoon, fiber content = 1.5 gram)
Ground Nuts (serving size = 2 tablespoon, fiber content = 0.8 gram)

Hopefully, this information will give us some idea in choosing what to eat when it comes to how much fiber we want in our food intake.

About The Author Fadzil is an entrepreneur, writer, and web content developer. He enjoys helping individuals, who are excited about self improvement and attaining personal success, to learn the simple steps to achieve their goals. To learn more about such system, please go to: http://www.wisdomgateway.com/6wlmover/life_makeover.htm He is also the founder of WisdomGateway which helps internet users to obtain knowledge in the area of Business Matters, Healthy Living, Hobbies & Activities, Internet Marketing, and Real Estate. To visit the site, please go to http://www.wisdomgateway.com