Family Living Focus: Fit More Fiber into Your Diet
Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor
Emeritus, University of Minnesota
You know fiber is good for you but if you are like many Americans, you do
not get enough. In fact, most of us get less than half the recommended
amount of fiber each day.
Dietary fiber is found in the plants you eat, including fruits, vegetables,
and whole grains. It is sometimes called bulk or roughage. You have
probably heard that it can help with digestion so it may seem odd that fiber
is a substance that your body cannot digest. It passes through your
digestive system practically unchanged.
You might think that if it is not digestible then it is of no value. But
there is no question that higher intake of fiber from all food sources is
beneficial.
Fiber can relieve constipation and normalize your bowel movements. Some
studies suggest that high-fiber diets might also help with weight loss and
reduce the risk for cardiovascular
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The strongest evidence of fiber’s benefits is related to cardiovascular
health. Studies that followed people for many years found that those who
ate the most fiber had a lower risk for heart disease.
It is suggested that men get about 38 grams of fiber a day, and women about
25 grams. Unfortunately, in the United States we take in an average of only
14 grams of fiber each day.
High fiber intake seems to protect against several heart-related problems.
There is evidence that high dietary fiber consumption lowers ‘bad’
cholesterol
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rol> concentrations in the blood and reduces the risk for developing
coronary artery disease, stroke and high blood pressure.
Fiber may also lessen the risk for type 2 diabetes
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igh.&t=type+2+diabetes> , the most common form of diabetes. Fiber in the
intestines can slow the absorption of sugar, which helps prevent blood sugar
from spiking. A study followed more than 75,000 adults for 14 years found
that diabetes risk was significantly reduced in people who had the highest
fiber intake.
Weight loss is another area where fiber might help. High-fiber foods
generally make you feel fuller for longer. Fiber adds bulk but few
calories. In studies where people are put on different types of diets,
those on the high-fiber diets typically eat about 10% fewer calories. Other
studies have found that people with high fiber intake tend to weigh less.
Scientists have also looked into links between fiber and different types of
cancer, with mixed results. Research has focused on colorectal cancer, the
second-leading cause of cancer death nationwide. Protection against
colorectal cancer is sometimes stronger when scientists look at whole-grain
intake rather than just fiber. One study of older adults found no
relationship between fiber and colorectal cancer risk, but whole-grain
intake led to a modest risk reduction.
Whole grains, fruits, and vegetables are also packed with vitamins and other
nutrients, so experts recommend that you get most of your fiber from these
natural sources. Unfortunately, a lot of people tend to pick low-fiber
foods. They go for white bread or white rice. Most of the processed foods
that are really convenient tend to be low in fiber.
For people who have trouble getting enough fiber from natural sources, store
shelves are filled with packaged foods that tout added fiber. These
fiber-fortified products include yogurts, ice cream, cereals, snack bars,
and juices. Research suggests that fiber-fortified products may not have
the same effects as the intact fibers found in whole foods.
The bottom line is that most of us need to fit more fiber into our day, no
matter what its source. It would be great if people would choose more foods
that are naturally high in fiber.
Increase your fiber intake gradually, so your body can get used to it.
Adding fiber slowly helps you avoid gas, bloating and cramps. Eat a variety
of fruits, vegetables, whole grains, and nuts to add a mix of different
fibers and a wide range of nutrients to your diet. A fiber-rich diet can
help your health in many ways.
Tips to Get More Fiber in Your Diet
* Bulk up your breakfast. Choose a high-fiber cereal (5 or more grams
per serving) or make a bowl of oatmeal and top it with nuts and fruit.
* Switch to whole grains. Look for bread that lists whole-grain flour
as the first ingredient. Experiment with barley, wild or brown rice, quinoa,
whole wheat pasta, and bulgur.
* Add a vegetable. Keep a bag of frozen mixed vegetables, spinach, or
broccoli florets for a quick addition to any pasta sauce or rice dish.
Start dinners with a tossed salad.
* Do not forget legumes. Try peas, different kinds of beans (pinto,
kidney, lima, navy and garbanzo) and lentils.
* Snack on fruit, nuts, and seeds. Grab a piece of fruit such as an
apple, pear, or banana. Keep some almonds, sunflower seeds, and pistachios
handy. Low-fat popcorn or sliced vegetables and hummus also make a great
snack.
