During a recent trip to the grocery store, I was forced to purchase a new kind of Oatmeal as my usual, Quaker: Weight Control, was sold out. After reading the nutrition labels for many competing products, I decided to go with the Quaker: High Fiber as the product packs a whopping 10 grams of fiber per serving (one package).
The next morning I consumed my usual 2 packages mixed with skim milk, and I was happy knowing that I'd already consumed 50% of my daily recommended intake of fiber (25-40 grams RDI for adults)! Throughout the remainder of the day, I consumed another 30 grams which put me at about 50 grams total of fiber for the day.
That evening, the troubles started...I experienced gas, abdominal discomfort, constipation, and did I mention gas!? Fiber is an essential component of a healthy nutrition plan but eating too much can cause problems. In addition to causing gastrointestinal problems, consuming too much fiber can lead to nutritional deficiencies and increase your risk for dehydration.
So if you plan to purchase one of the many high-fiber products on the market today, think about your fiber intake for each meal as well as for the entire day! Pay particular attention to serving sizes and portion control and stay within your recommended daily intake.
Recommended Daily Intake of Dietary Fiber (Grams)
Men: Age 14-18 = 38 grams, Age 19-50 = 38 grams, Age 51+ = 30 grams
Women: Age 14-18 = 26 grams, Age 19-50 = 25 grams, Age 51+ = 21 grams
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