Fiber, in moderation, is good for your health.
But it can also be a source of health hazards, including cancer, heart disease, stroke and diabetes.
The following list examines fiber’s role in the American diet and the risks it poses.
The U.S. is a nation of dietary choices, with the majority of Americans consuming a variety of fruits, vegetables, nuts and seeds.
There are several fiber-rich foods on the menu, including some popular staples such as white bread, rice, beans, and lentils.
Fruits like avocados, pears and apples are also popular.
The U.N. has recognized fiber as a valuable food source and recommends that all people eat 1,300 grams of fiber a day, with a maximum daily value of 1,400 grams.
Fructose is a sugar found naturally in many fruits and vegetables, and some people have complained of an elevated risk of heart disease and diabetes associated with eating too much of it.
Fiber is also rich in phytochemicals, including polyphenols, which may improve the metabolism and reduce inflammation.
Phytochemists think these phytochemical compounds could improve insulin sensitivity and insulin action.
Studies have also shown that phytochemistry, like fiber, can protect against diabetes.
In fact, researchers have found that high fiber intake could be linked to lower risk of developing diabetes, and people with high fiber consumption have lower risk.
However, there are some health risks associated with fiber, such as high blood pressure and stroke, and the World Health Organization (WHO) says fiber can raise the risk of cardiovascular disease, especially if consumed in excess.
And even though most Americans consume 1,200 grams of total fiber daily, there’s no official recommended daily value.
The USDA recommends that adults consume 500 grams of soluble fiber and 200 grams of insoluble fiber a week, or one cup of fiber for every two to three cups of foods a day.
Fats and oils, on the other hand, are considered too high a percentage of daily calories.
And many people eat a lot of refined grains.
To help you make informed food choices, we recommend you talk to a dietitian.
The American Dietetic Association (ADA) provides dietary guidelines that focus on healthy eating, including fiber, as well as a healthy lifestyle.
The ADA recommends that Americans consume 2,000 to 4,000 grams of carbohydrates daily, with an optional 500 gram serving of fruit and vegetables a day for adults.
It also recommends limiting sugar and processed foods, and eating a variety daily, but avoiding refined grains and sugary beverages.