Even for those who dislike vegetables, there are ways to get enough dietary fiber. Fruits and nuts are prime alternatives. In particular, raspberries are considered a fruit high in dietary fiber content.
According to the medical community on the 26th, U.S. dietitian Emily Martorano explained in an interview with Martha Stewart Living that one cup of raspberries (about 123 grams) contains roughly 8 grams of dietary fiber while amounting to only 64 kilocalories. Because it is relatively low in calories for its volume, it poses little burden even for those who are also managing their weight, she said.
Raspberries' strength is that they contain both soluble and insoluble dietary fiber. According to Martorano, about 73% of the dietary fiber in raspberries is insoluble and 27% is soluble. Insoluble dietary fiber promotes smooth bowel movements, while soluble dietary fiber is involved in regulating blood sugar and cholesterol levels. Being able to consume both components at once is what sets raspberries apart from other fruits.
Blackberries were also mentioned as a comparison. Their total dietary fiber per cup is similar to that of raspberries, but their soluble dietary fiber is about 1.4 grams, less than raspberries' 2 to 2.5 grams, and is mostly made up of insoluble fiber. However, fruit intake cannot be increased without limit. Within 1.5 to 2 cups a day is the general recommended range, and raspberries and blueberries are no exception.
Domestic standards are also worth referencing. According to the 2020 Dietary Reference Intakes for Koreans announced by the Ministry of Food and Drug Safety, the adequate daily dietary fiber intake is 30 grams for adult men and 20 grams for women. However, some point out that actual intake falls short of the standard. According to the Korea Disease Control and Prevention Agency's National Health and Nutrition Examination Survey, Koreans' daily vegetable and fruit intake fell 27.6% from 484.3 grams in 1998 to 350.5 grams in 2022, and the rate at which people in their 20s met the recommended amount was just 11.9%. In other words, insufficient dietary fiber intake is more pronounced among younger people.
If someone who normally consumed little dietary fiber suddenly increases their intake, they may experience digestive discomfort such as bloating or gas. It is advisable to increase intake gradually. Martorano advised that simply adding one cup of raspberries to breakfast or a snack can fill about 30% of the daily dietary fiber requirement.
When increasing dietary fiber intake, water intake should also be increased. Since insoluble dietary fiber increases the bulk of stool, sufficient water supply must be provided to excrete it smoothly. The nutrition team at Samsung Medical Center recommends drinking 1.5 to 2 liters of water when consuming 25 to 30 grams of dietary fiber a day.
