Various health guidelines always recommend us to consume as much fiber as possible. The fiber diet is found mainly in fruits, vegetables, grains and nuts. Generally, people consume fiber when experiencing indigestion eg overcome the symptoms of constipation. But it is rare to understand that foods that contain fiber can also provide other long-term, more long-term health benefits, such as maintaining weight and lowering the risk of diabetes and heart disease.
In Indonesia, the lack of fiber intake is very high. This is because since children, they are not introduced to fiber-rich foods. Parents serve more fast food practical. Not surprisingly, most Indonesian children today do not like vegetables and fruits. The impact is the incidence of malnutrition or excess calories that cause obesity.
How much fiber is needed for age? Fiber needs are differentiated by age.
Age 0-1 years
Based on Nutrition Adequacy Rate in 2013, infants aged 0-6 months do not need fiber. When children enter the age of 7-11 months, then fiber has been put through the complementary foods of breast milk approximately 10 grams of fiber per day. The fiber requirement in children is not as large as in adults, because children need more major nutrients such as proteins, carbohydrates, and fats for growth and development needs.
School and adult age
At school age (7-12 years), the fiber requirement in children is like adults, about 35-38 grams a day. Age 16-35 years is the peak requirement of fiber that is 35-38 grams / day. After that the fiber requirement decreases.
Age> 80 years
Fiber needs no more than 22 grams / day. This is because the digestibility of the elderly has decreased.
Pregnant and lactating mothers
In women, there is an additional requirement for fiber especially in pregnant and lactating women, which is 3 grams increase from the average requirement per day.
High-fiber diets have many benefits, including normalizing bowel movements, helping maintain intestinal health, lowering cholesterol levels, helping to control blood sugar levels, helping to achieve a healthy weight and are still under investigation in preventing colorectal cancer.
Choosing a delicious meal rich in fiber is not difficult. The source of fiber is not just from fruits and vegetables, just the way to get the most practical fiber is to eat fruit and vegetables. If less practical, then in choosing fruits and vegetables that have been refined in processed foods such as juice.