WHAT IS THE RECOMMENDED DIETARY INTAKE (RDI) OF DIETARY FIBRE?
It is well documented that the majority of adults and kids consuming a typical animal-focused Western diet do not get the recommended dietary intake of fibre (25-35g), whereas a varied plant-focused diet guarantees you will be hitting your RDI of Dietary Fibre.
THE BENEFITS OF REACHING THE RDI OF DIETARY FIBRE
Anderson JW et al summarises the importance of making sure we get adequate fibre in our diets:
“Dietary fibre intake provides many health benefits. However, average fibre intakes for US children and adults are less than half of the recommended levels. Individuals with high intakes of dietary fibre appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fibre intake lowers blood pressure and serum cholesterol levels. Increased intake of soluble fibre improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals. Fibre supplementation in obese individuals significantly enhances weight loss. Increased fibre intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Prebiotic fibres appear to enhance immune function. Dietary fibre intake provides similar benefits for children as for adults (1).”
Fibre is so important for the body and has been shown in many studies to:
- Reduce cardiovascular disease: One study specifically found an additional 10g of fibre per day reduced coronary disease by 14% and coronary death by 27% (2).
- Reduces the risk of Type 2 diabetes: By delaying the absorption of fat and carbs from the small intestine thus affecting insulin levels (3).
- Reduces weight and obesity.
- Keeps your regular: assisting to prevent constipation. Keep in mind that adequate fibre intake is just one of the many benefits of switching to a plant-based diet.
WHAT COMMON PLANT FOODS CAN YOU GET YOUR FIBRE FROM?
Please see below a table I have created a to show the 30 common plant-based foods I eat regularly (that I would also recommend family and friends to consume too) and how much dietary fibre they contain in a typical serving. I have also attached the calories of each food source to get a better understanding of the total calories you are consuming per serve so you can easily balance this across your day according to your daily calorie intake.
30 COMMON PLANT-BASED FOODS:
Featured Image Source: @emmanevision