Dietary Fiber: Recommended Dietary Allowance


According to MedicineNet the RDA is the estimated amount of a nutrient (or calories) per day considered necessary for the maintenance of good health by the Food and  Nutrition Board of the National Research Council/ National Academy of Sciences.

The RDA is updated periodically to reflect new knowledge. It is popularly called the Recommended Daily Allowance.

What is Dietary Fiber

According to Wikipedia; Dietary fiber or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes.

Some examples of Fiber rich food are Whole grains, potatoes and vegetables.

Recommended Dietary Allowance (RDA) of Fiber;

How much fiber is enough fiber?

In a bid to eat right and get the appropriate amount of fiber you need; you also need to know what the right amount of fiber is.

Although the daily recommended amount varies from children to adult females and males, and the aged (25g for women, 38g for men, children below 3yrs 19g), this is not exactly rocket science, essentially you learn about;

  • The types of food that are rich in fiber.
  • The estimate of their fiber content.
  • How to cook and in what forms you can get the optimum fiber content from your food.


Fiber Rich Food & Fruits;

Here are some fiber rich food and fruits, and their fiber estimate per cup.

  • Sweet potatoes 2.5g
  • Broccoli 2.6g
  • Lentils 7.3g
  • Chia seeds 34.4g
  • Oats 10.1g
  • Apple 2.4g
  • Avocado 6.7g
  • Banana 2.6g

Some other fruits like Oranges, Berries, Grapes, etc. and vegetables generally are also rich in fiber.

In a day if you can eat like 2 cups of fruits and some vegetables it will deliver a great deal of fiber to your body. You can also try adding whole grain; pastas, bread, cookies and pancakes made from wholegrain flour to your diet.


Benefits of Fiber intake

There are many gains to fiber intake;

  • It helps gut health; when we consume a good range of fruits and vegetables regularly it encourages a healthy population of good bacteria in the gut.
  • It helps weight loss; when we consume more fiber, it can help us consume less calories because we feel fuller for a longer period of time.
  • Promotes good bowel movement; this is one of the most popular benefits, the roughage help to clean out our bowels and facilitate and hasten bowel movement.

Optimizing Fiber in Cooking.

  • Drying (dehydration) of fruits and vegetables; e.g. bananas, apple, coconut etc. increases the fiber content. This can be achieved by sun-drying, drying in the oven, or dehydrators.
  • Pureeing preserves the fiber content. Blending of fruits and vegetables or nuts into smoothies or juices, without strain we get just as much fiber as you would from the whole and raw counterpart.
  • Raw vegetables have highest fiber content. This remains arguably the best way to eat your fruits and vegetables.


Cheapest sources of fiber?

(Check global trend and prices)

We don’t have to break a bank to eat right; there are always healthy choices available at affordable prices. These are fairly priced globally and packed with fiber;

  • Beans
  • Bananas
  • Potatoes

Whole wheat pasta; I’d say learn how to make fresh pasta and add in some vegetable puree for a fiber boost. Explore other fun ways to increase your fiber intake and options available to you.

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