390 DIETARY REFERENCE INTAKES Total Fiber AI Summary, Lactation AI for Lactating Women 14â $ «18 years 29 g / d of Total Fiber 19â $ «30 years 29 g / d of Total Fiber 31â $ «50 years 29 g / d of
Total Fiber INTAKE OF DIETARY FIBER Food Sources Marlett (1992) reported on the Dietary Fiber content of 117 frequently consumed foods.
In prospective popula - tion studies, there is a strong relationship between
Total Fiber intake from foods and CHD.
Depending on oneâ $ ™ s chosen diet, naturally occurring and manufac - tured resistant starch, as well as that produced during normal processing of foods for human consumption, could make a significant contribution to daily
Total Fiber intake.
Those with energy intakes significantly above or below the refer - ence intakes for their age and gender may want to consider adjusting
their total fiber intake accordingly.
A 2011 study published in the BMJ found
total fiber intake, as well as fiber from whole grains and from cereals, was strongly associated with a reduction in colon cancer.
A 2007 study found that increased whole grain consumption was associated with a small reduction in cancer risk, but
that total fiber intake was not (30).
Using cross-sectional data from the 1999 — 2000 NHANES, Ajani et al (13) reported that the OR of the likelihood of elevated CRP concentration is 0.49 (95 % CI: 0.37, 0.65) for the highest quintile of
total fiber intake (32 g / d) compared with the lowest quintile (5.1 g / d).
The vegetarians reported higher levels of sex hormone - binding globulin (SHBG), bowel movements, and
total fiber intake as well as lower levels of free estradiol, free testosterone, dehydroepiandrosterone sulfate (DHEA - s) and BMI.
Eating more vegetables will increase
your total fiber intake and will make you feel fuller and satiated for prolonged periods of time.
Both soluble and insoluble fiber are important for your health, which is why a lot of research has focused on
total fiber intake.
In the Health Professionals Follow - Up Study (Hu et al., 2001), the risk of developing diabetes did not decrease with higher
total fiber intakes, but a risk reduction of 30 percent was observed in the highest quintile of cereal - fiber intake (median 10.2 g per day) compared to the lowest quintile (median intake 1.14 g per day).
Not exact matches
A review of 67 separate controlled trials found that even a modest 10 - gram per day increase in
fiber intake reduced LDL, or «bad» cholesterol, as well as
total cholesterol.
Moreover, 75 percent of psyllium
fiber is soluble and an
intake of at least three grams of soluble
fiber a day benefits your heart health by leading to small reductions of
total and LDL cholesterol — the «bad» type — according to the American Dietetic Association.
More than that, when you deduct the amount of dietary
fiber from the
total carbohydrate and multiply by 4, your
total daily calorie
intake is going to be lower than that without deduction, which could trick your brain to feel free to eat more because your
total calorie
intake was lower.
Try not to include low
fiber foods, junk foods and sweets with more than 20 - 30 % of your
total caloric
intake.
Because of low
intakes of vegetables, fruits, beans and whole grains, the
total daily
intake of dietary
fiber in teenagers is approximately 13 grams, well below the recommended 38 grams and 26 grams for male and female adolescents, respectively.
In people with high cholesterol levels, the
intake of the equivalent of three grams of oat
fiber daily generally reduces
total cholesterol by 8 to 23 percent.
This FFQ was validated against 4 - d weighed food records collected on 3 occasions during 1 y (n = 79) and showed moderate - to - good agreement for ranking individuals according to their GI, dietary
fiber, and
total carbohydrate
intake (15).
Conversely, the risk reductions observed with higher
intakes of
total and cereal
fibers were largely explained by the dietary GI.
In women: adjusted for age, energy (residual method),
total fiber residuals (in glycemic index models) or dietary glycemic index residuals (in
fiber models), alcohol consumption ≤ 20 g / d compared with > 20 g / d, current smoking (yes or no), and presence of diabetes (yes or no) at baseline; in men: adjusted for age, energy (residual method),
total fiber residuals (in glycemic index models) or dietary glycemic index residual (in
fiber models),
total fat
intake (residuals), whether underweight (yes or no), current smoking (yes or no), and use of corticosteroid drugs (yes or no) at baseline.
Men who died of inflammation - related diseases had a higher dietary GI and lower baseline
intakes of
total fiber, fruit
fiber, and fruit than men still alive at 13 - y follow - up.
In women: adjusted for age, energy (residual method),
total fiber residuals (in glycemic index models) or dietary glycemic index residuals (in
fiber models), alcohol consumption ≤ 20 g / d compared with > 20 g / d, current smoking (yes or no), and presence of diabetes (yes or no) at baseline; in men: adjusted for age, energy (residual method),
total fiber residuals (in glycemic index models) or dietary glycemic index residuals (in
fiber models),
total fat
intake (residuals), whether underweight (yes or no), current smoking (yes or no), and use of corticosteroid drugs (yes or no) at baseline.
Dietary GI and
fiber variables were adjusted for
total energy
intake by using the residual method (18).
This value represents net carbs
intake which the
total carbs minus
fiber grams which we don't digest.
Foods that contain
fiber often have fewer calories than low -
fiber foods, which helps cut your
total caloric
intake.
In a Harvard study of over 40,000 male health professionals, researchers found that a high
total dietary
fiber intake was linked to a 40 % lower risk of coronary heart disease, compared to a low -
fiber intake.
Dietary
fiber intake, including
total dietary
fiber and soluble and insoluble
fiber, was used as the independent variable and was included as both a continuous and a categorical (quartiles) variable.
The average
total dietary
fiber intake was 16.11 g / d.
We observed an inverse association between
intake of
total dietary
fiber (separately for soluble and insoluble
fiber) and CRP concentrations in both cross-sectional and longitudinal analyses.
With the lowest quartile of dietary
fiber intake as the referent group, there was an inverse relation between highest quartile of
total dietary
fiber intake and CRP > 3 mg / L in both the unadjusted (OR: 0.27; 95 % CI: 0.12, 0.57; P for trend < 0.01) and adjusted (OR: 0.37; 95 % CI: 0.16, 0.87; P for trend = 0.01) models.
The first things that come to mind... keep saturated fat to about 1/3 of your
total fat
intake, avoid trans fat completely, keep sodium and cholesterol
intake in their healthy ranges, get enough
fiber, and try to get most of your calories from higher quality, nutrient - dense foods while keeping the typical junky crap to a sane (yet enjoyable) minimum.
However, if I eat 10g of
fiber per day, my net carbs don't change, but 1) the macronutrient ratios for calories would need to change OR 2) my
total daily
intake of calories would have to change.
Certain foods and
fiber are important in holding cholesterol down so you should make sure your
fiber intake is good see: http://nutritionfacts.org/video/beans-beans-good-for-your-heart is possible that you are consuming processed foods with high fructose corn syrup in many products including fruit juices (these can drive up Triglycerides which can elevate
total cholesterol.
With regard to the dietary factors, alcohol
intake was positively associated with
intake of red meats, poultry, and high - fat dairy products; inversely associated with
intake of whole grains, refined grains, low - fat dairy products,
total and subgroup fats, carbohydrates, and
fiber; and unassociated with fruit, vegetable, and protein
intake.
Model adjusted for age, race, baseline BMI, randomized treatment, nonalcohol energy
intake, physical activity level, smoking status, postmenopausal status, postmenopausal hormone use, multivitamin use, history of hypercholesterolemia and hypertension, and
intake of fruit and vegetables, whole grains, refined grains, red meats and poultry, low - fat dairy products, high - fat dairy products, energy - adjusted
total fat, carbohydrates, and
fiber.
In contrast, the proportion of the
total caloric
intake from animal fat in the more vegetarian - style Asian diet is low, and the
fiber content is higher.
Below are the names of each county, as well as values for their daily animal protein
intake, the percentage of their
total caloric
intake coming from fat, and their daily
intake of
fiber (in case the latter two variables are also of interest).
After all,
fiber intake has been known to limit one's
total caloric
intake.
I stated that extremely low - carb diets aren't advised and that carb
intake should always be above 20 grams of net carbs (
total minus all
fiber) daily, for a
total of 30 - 50 grams or more of
total carbs.
Of interest to food synergy, further simultaneous adjustment for dietary
fiber, vitamin E, folic acid, phytic acid, iron, zinc, magnesium, and manganese
intake did not explain the association of whole - grain consumption with
total mortality, whether adjusting for other lifestyle characteristics or not.
Simply put, this rule states that if 80 - 90 % of your
total food
intake is coming from traditional «healthy» fitness foods (such as lean / high quality proteins, high
fiber / minimally refined carbs and healthy fats) then the remaining 10 - 20 % can come from whatever foods you'd like as long as it fits into your overall daily calorie and macronutrient
totals.
For fixed
total cereal
fiber intake, the
total mortality rate was 17 % lower if the
fiber came from whole - grain foods than from refined - grain foods.
I will continue to eat as much plant - based food as I want until I am full and not worry too much about macronutrient distributions or
total caloric
intake, relying on my own sense of satiety and intrinsically filling
fiber - dense plant foods to get me through.
So, if your daily
total calorie
intake was 2000 calories, your recommended
fiber intake would be 28 grams per day (a 3000 calorie diet would be 42 grams, etc.).
We do know, however, from a very recent study by researchers at the University of Stellenbosch in Tygerberg, South Africa, that
intake of chicken — when coupled with a prudent diet that restricts
total fat to 30 % of calories and provided 20 grams of daily dietary
fiber — can lower blood cholesterol and blood LDL - cholesterol, and, at the same time, improve the quality of triglyceride (TG) circulating around in the blood.
A meta - analysis of relevant studies published in the American Journal of Epidemiologyconcluded, «high dietary
fiber intake may reduce the risk of
total mortality.»
In order to induce and maintain it, one must consume no more than 50g net carbs per day (which is
total carb count minus dietary
fiber) and protein
intake must also be kept in check as 54 % of protein is anti-ketogenic, which means it will be converted into glucose before it enters the bloodstream.
387 D IETARY, FUNCTIONAL, AND
TOTAL FIBER Adults Ages 19 Years and Older Methods Used to Set the AI Fiber Intake and Risk of
FIBER Adults Ages 19 Years and Older Methods Used to Set the AI
Fiber Intake and Risk of
Fiber Intake and Risk of CHD.
Due to the large sample size and long follow - up period, we had the unique opportunity to investigate not only change in
total fruit and vegetable
intake, but also
intake of individual fruits and vegetables and fruits and vegetables classified by
fiber content and GL.
Healthy adults should aim to get approximately 20 to 30 percent of their
total daily dietary
fiber intake from soluble
fiber.