Fibre Content Analysis: Dietary Intake, DRI, and Recommendations

This assignment details a student's analysis of their daily fibre intake, listing foods consumed and their corresponding fibre content in grams. The student calculates a total fibre intake of 59.5 grams, exceeding the recommended Dietary Reference Intake (DRI) of 38 grams per day. The analysis identifies popcorn as the food with the highest fibre content. The assignment further discusses strategies for individuals with low fibre intake, such as gradually increasing fibre consumption by 10-15 grams per day and drinking plenty of water. High-fibre food suggestions include whole grain cereals, brown rice, whole wheat pasta, barley, and various fruits and vegetables. Potential problems associated with excessive fibre intake, such as gas, bloating, constipation, diarrhea, and nutrient absorption interference, are also addressed, referencing reputable sources for information.

Running Head: FIBRE CONTENT IN FOOD 1
FIBRE CONTENT IN FOOD.
Name of student.
Name of school.

2FIBER CONTENT IN FOOD
The foods eaten in one full day and the amount of fiber in each food (in grams).
Foods eaten 2 grams of fiber (grams per 100 grams)
Pears 3.1g
Strawberries 2 g
Avocado 6.7g
Apples 2.4g
Bananas 2.6g
Blueberries 2.4g
Carrots 2.8g
Broccoli 2.6g
Spinach 2.2g
Tomatoes 1.2g
Beans 6.4g
Popcorns 14.5g
Oats 10.6g
The total grams of fiber : 59.5 grams.
Recommended DRI of fiber for you: 38 g/day

3FIBER CONTENT IN FOOD
Answer ALL of the following:
1. Did you get the recommended amount?
The amount of fiber in the body is too much.
2. Popcorns had the highest amount of fiber content for the day. The amount of fiber is 14.5g
3. If someone eats too little fiber, what are some simple steps they can take to get levels closer
to the recommended?
A person needs to slowly increase the amount of fiber they take. The increase should be
approximately 10 to 15 grams of fiber in a day, taking large quantities of fiber causes
stomach aches. A diet containing high fiber has a fiber content of 25 to 35 grams in a day
(Daniel, 2018).
People with low fiber contents are also advised to drink a lot of water. The fiber thickens
and becomes painful in the absence of enough water. In brief, high fiber foods for a person
with low fiber content are whole grain cereals in breakfast such as Corn flakes or wheat
brans. Moreover, it is recommended to take brown rice, whole wheat pasta or barley. Whole
grain flour should be used instead of white flour. Fruits such as strawberries, raspberries or
blackberries are high in fibers. Furthermore fresh vegetables and legumes such as beans or
peas should be included in the diet (Lawrence, 2018).
Some potential problems with eating too much fiber.
Sufficient amounts of fiber are vital for the body. However, eating too much fiber can cause
symptoms such as gas, feeling full. Constipation or diarrhea, weight loss or gain, intestinal

4FIBER CONTENT IN FOOD
blockage, stomach cramps, and nausea. High fiber affects the digestive system, it promotes gas
formation and fermentation. Therefore, movements of the bowel become bulkier and bigger. It
also interferes with the ability of the body to absorb nutrients (Daniel, 2018).

5FIBER CONTENT IN FOOD
References
Daniel, D. (2018, March 22). How much fiber is too much. Retrieved October 17, 2018, from
MedicalNewsToday: https://www.medicalnewstoday.com/articles/321286.php
Lawrence, R. &. (2018, September 18). High Fiber foods. Retrieved October 16, 2018, from
HelpGuide.Org: https://www.heldguide.org/healthy-eating/high-fiber-foods.htm