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Updates On The Fiber

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We know about the multiple benefits of the fiber in our diet from weight management to heart disease.

Dietary fiber comes from plants. It is the portion of a plant that is not digested by our enzymes present in the digestive tract but that may be digested by the microorganisms that inhabit the intestines. The foods that contain dietary fiber are fruits, vegetables, legumes, nuts, seeds, and grains.

Daily recommendations for adults

Age 50 or younger Age 51 or older

Men 38 grams 30 grams

Women 25 grams 21 grams [1]

Dietary fiber may be:

Soluble: contributes to feeling of fullness and help with weight management, diabetes, and cholesterol. It is also a main food source for our beneficial bacteria in the gut. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble : help with removing waist products through the digestive tract and providing bulk to the feces, helping with constipation, diarrhea, hemorrhoids, and diverticulosis. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

But the latest exciting news is that high dietary total or grain fiber, especially in the prescribed everyday fiber average consumption of 25 grams per day, was connected with lower risks of developing moderate and severe knee pain and arthritis over time by decreasing inflammation in addition to some weight loss.[2]

Eat your beans with bran cereal and apples and go for a long walk.

For more healthy tips and recommendations please contact the office of Dr. Koganski by calling 1-215-750-7000, or go online : www.newtowninternalmedicine.com.


  1. Dietary, functional and total fiber. Institute of Medicine. http://www.nap.edu/openbook.php?record_id=10490&page=339. Accessed Aug. 30, 2015.
  2. Dai Z, et al. Dietary intake of fiber in relation to knee pain trajectories. Arthritis Care & Research , 12/05/2016






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