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How much fiber do you need per day? (+ high-fiber food!)

Belgians have a fiber intake that is far below the minimum daily recommendation, even though fiber contains lots of good properties to support your health. However, many people don’t know how to specifically make sure they are getting enough fiber. So this article will help you to get started! 

What is the recommended daily amount of fiber? 

The recommended daily amount of fiber varies from person to person. On average, however, you should work on the basis that an intake of about 30 to 40 grams of fiber is enough for an adult. 

Eating more than the recommended amount of fiber is not a problem in itself, but even with a balanced diet it can be difficult to get more than 40 grams of fiber. In fact, fiber helps you to feel full, so the amount you eat is actually self-limiting

Would you like to know more about how dietary fiber works? You can read all about it here! 

How do you get enough dietary fiber?

Research has shown that there is a big difference between the amount of fiber the average person consumes (+/- 15 grams) and the recommended daily amount (30 to 40 grams). Since there are lots of health benefits to fiber, it is therefore important to close up this ‘fiber gap’.

What is important, is that you stick to a balanced diet, making sure you consume a variety of different dietary fibers. 

In fact, there are various different types of fiber, and each one has a different impact on our health. There is no single fiber that includes all the benefits. That is why it’s important that you include a mix of different dietary fibers in your diet. 

We can get dietary fiber from vegetables, fruits, legumes and whole grain cereal products, among other things. Nutritionists therefore recommend eating about 300 grams of vegetables daily, supplemented by 2-3 pieces of fruit. In order to achieve this, choose whole grain products such as whole grain pasta, brown rice or potatoes. Wholewheat bread or another type of brown bread is also an important source of fiber. 

Finally, it is also hugely important to drink plenty of water. This way, you won’t end up feeling bloated and you’ll also stimulate the dietary fiber so that it works at its best for you.  

How can Zùsto help with your daily fiber intake? 

Dietary fiber is one of the main ingredients in Zùsto. Because many people suffer from a lack of various different dietary fibers, we have chosen a well-thought-out mix of prebiotic and plant-based fibers. 

For example, we used polydextrose and fiber from chicory, agave, Jerusalem artichoke, sugar beets and corn. Each of these has a different prebiotic effect, allowing the body to absorb them very easily

Zùsto contains a whopping 64.7 grams of fiber per 100 grams. That’s a very high content that is sure to give your fiber intake a great boost! To put this in perspective for a moment, take a look at some comparisons below. 

  • Celeriac: 5 grams of fiber per 100 grams
  • Pak choi: 5 grams of fiber per 100 grams
  • Runner beans and green beans: 5 grams of fiber per 100 grams
  • Raspberries: 7 grams of fiber per 100 grams
  • Dates: 4 grams of fiber per 100 grams
  • Oatmeal: 8 grams of fiber per 100 grams
  • Wholewheat bread: 6.6 grams of fiber per 100 grams

Vegetables contain an average of 2 to 5 grams of fiber per 100 grams. When it comes to fruit, you get a maximum of 8 grams of fiber per 100 grams. So when comparing these with Zùsto, 100 grams of Zùsto provides you with at least 14 times more fiber in one fell swoop. 

So to hit your daily recommended amount of dietary fiber, you would need to eat about 795 grams of vegetables on average (if you were to get your fiber from those vegetables alone). This is compared to 53 grams of Zùsto – a big difference! 

So as well as Zùsto making it super easy to boost your fiber intake, Zùsto also tastes deliciously sweet, making it super pleasurable to boost your fiber intake! 

In addition, the patented blend of fiber in Zùsto also helps you to feel full while also providing a good breeding ground for the bacteria in our intestines. This way, you can once more have healthy intestinal flora in next to no time. 

It’s also worth remembering that Zùsto contains 75% fewer calories than regular sugar. When combined with various fibers, this helps ensure healthy blood sugar levels, reduce the risk of type 2 diabetes, improve absorption of calcium, and reduce the risk of colon cancer and cardiovascular disease. 

The mix of fibers found in Zùsto therefore has multiple benefits

Conclusion 

The fact that fiber plays an important role in your health is now indisputable. So it’s a good idea to make sure your daily fiber intake is high enough. Would you like to boost your intake of fiber? In that case, we recommend that you gradually build up your fiber intake, while also making sure you drink plenty of water. This will give your body enough time to adjust to the changes and make sure you don’t start suffering from bloating or other ailments. 

In addition to the fiber you can get from vegetables, fruits, legumes and wholegrain cereals, Zùsto is a great way to boost your fiber intake in a healthy way. In fact, in each 100 grams, the fiber content in Zùsto is no less than 65%. This compares to a maximum fiber content of 5-8% in fruit and vegetables. 

Would you like to boost your fiber intake in a delicious, sweet way? Then try Zùsto now!

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