Fiber in Your Diet

Why do I need fiber in my diet?

Dietary fiber is the part of plants that can't be digested. There are 2 kinds of dietary fiber. Insoluble fiber adds bulk to keep other foods moving through the digestive system. Soluble fiber holds water which, in turn, softens the stool for easy bowel movements. Dietary fiber is an important part of your diet even though it passes through your body and has no nutritional value. A high fiber diet can:

• reduce cholesterol levels
• decrease the risk of colon and breast cancer
• promote regular bowel movements
• improve blood sugar levels in diabetics
• treat diverticular disease (inflammation of part of the intestine) and irritable bowel syndrome (abdominal pain, diarrhea, and constipation that come and go).

What foods contain fiber?

Breads, cereals, brown rice, and pasta are high fiber choices when they are made with whole grain flour. Many breakfast cereals list the bran or fiber content, so it's easy to know which products are high in fiber.

All fruits and vegetables also contain fiber. Dried beans, leafy vegetables, peas, raisins, prunes, apples, and citrus fruits are all especially good sources of fiber.

What if I don't have enough fiber in my diet?

Your daily intake of fiber should be 25 to 30 grams. Most people eat only 10 to 12 grams each day. Read the label on every food package to find out how much fiber a serving of the food will provide. Foods containing more than 4 grams per serving are considered high in fiber.

Without enough fiber in your diet, you may suffer from:

• constipation
• small, hard, dry bowel movements.

What can I do to increase my fiber intake?

When increasing the fiber in your diet, it is best to do so slowly, because large, sudden increases can cause discomfort, gas, and bloating. Start with small changes, like switching to whole grain bread, and add a new source of fiber each week or two. You may have some gas or bloating at first, but your body will adjust in time.

• Start your day with a high-fiber breakfast cereal.
• Buy more fruits and vegetables. If you buy them, you'll probably eat them. Use carrot sticks or apple slices for snacks. Include fruits or vegetables with every meal. Cooked fiber is just as effective as raw fiber.
• Use whole-grain breads.
• Add whole grains and dried beans to casseroles.
• Serve fruit-based desserts.
• If you still suffer from constipation, talk to your health care provider about fiber laxatives. Psyllium is a soluble fiber that is often used for this purpose. It can be taken in tablet form or as a powder that is mixed in a glass of water. Always read and follow the directions on the label carefully.

Adding fiber to your diet is easy, and a high-fiber diet can provide long-term health benefits.