How Much Vegetables Do You Need to Meet Your Daily Fiber Requirements? Recommendations from IPB University Nutrition Experts
Fiber plays an important role in maintaining digestive health. Fiber is useful for controlling fat and cholesterol, as well as supporting the growth of good bacteria in the body. The question is, what are the general daily fiber requirements?
Professor of Nutrition Science at IPB University, Prof Hardinsyah, explained in the IPB Podcast aired on IPB TV’s YouTube channel that the average daily fiber requirement for adults is approximately 25 grams per day.
According to him, fiber consumption recommendations are based on energy needs. “If you answer directly, it’s 25 grams a day. In the formula, per 1.000 kilocalories of energy, 13 grams of fiber is needed,” he said. With an average energy requirement of 2.000 kilocalories per day, the fiber requirement for adults is around 25–26 grams.
Fiber requirements differ for certain age groups. Children need less fiber than adults, while the elderly need less fiber as their energy requirements decrease. “For seniors over 70 years old, the requirement can be around 20 grams per day,” said Prof Hardinsyah.
Fiber serves as “food” for good microbes in the digestive tract. “One of its benefits is to facilitate our digestive process, especially the final stage. Roughly speaking, it makes bowel movements smoother,” he said. In addition, fiber also plays a role in controlling body fat and cholesterol.
Fiber requirements can be met by consuming vegetables, fruits, nuts, and fiber-rich carbohydrate sources. This can be achieved through a simple diet, such as consuming two bowls of vegetables per day, two servings of fruit, and half to one bowl of nuts.
In addition, do not rely solely on white rice as a source of carbohydrates. “We can alternate with corn or tubers, such as sweet potatoes,” he said.
He also explained the signs of fiber deficiency, including low consumption of vegetables, fruits, and nuts, as well as bowel movement disorders. However, Prof Hardinsyah reminded us that difficulty in bowel movements is not always caused by fiber deficiency. “It could also be due to lack of exercise or insufficient water intake,” he explained.
On the other hand, excessive fiber intake can also cause side effects. “If it’s doubled, for example up to 50 grams, it usually causes discomfort in the stomach and frequent flatulence,” he said. Additionally, too much fiber intake can hinder the absorption of important minerals such as iron, zinc, and calcium.
Concluding the discussion, Prof Hardinsyah reminded us of the importance of balance. “Fiber is essential for a healthy life because it can manage fat, cholesterol, and support good gut bacteria. But too much is not good either,” he said.
He recommended a balanced diet consisting of two bowls of vegetables, two servings of fruit, half a bowl of legumes, and a variety of carbohydrate sources to ensure optimal fiber intake. (Fj) (IAAS/FHD)
