The average person gets under 50 percent of the recommended daily intake of fiber

If you're like the average American, you aren't eating enough fiber even though all major dietary guidelines advise us to eat more food containing this nutritious substance.

In fact, the average person gets about 12-16 grams of fiber per day, a far cry from the recommended 20-35 grams.

Our ancestors referred to fiber as "roughage" and whispered about its digestive powers. Actually, they were right. Fiber does help keep your digestive tract healthy, and it can ease such problems as constipation and hemorrhoids. Everyone in health circles today is talking about fiber protecting against both heart disease and some cancers such as those affecting the colon, breast and prostate.

A recent study in the December issue of the Journal Circulation found that men with greater intakes of fiber-rich foods were at substantially lower risk of coronary heart disease and death.

So what is dietary fiber anyway, and how can you ensure that you are eating enough?

Dietary fiber is a material found in plant cell walls. Because it can't be digested, it adds bulk to body waste materials and helps move them out of the body more quickly. Some fibers also play a role in blood sugar and blood cholesterol regulation. A high fiber diet also can help with weight control since the bulky nature of high fiber foods fills you up without many calories.

The principle food sources of fiber are grain products like breads and cereals, fruits, and vegetables. One way to increase your fiber intake is to eat at least five servings of fruits and vegetables every day.

All fruits and vegetables contain some fiber, but especially rich sources include lima and baked beans, peas, carrots, corn, raisins and prunes. Eating the skin of fruits and vegetables whenever possible also adds even more fiber to your daily intake.

Just a word of warning: adding fiber to your diet can make you feel gassy or uncomfortable if you eat too much too fast. Take it slowly, adding a few grams of fiber each day, and be sure to drink lots of liquids too. Remember that studies showing the benefits of fiber are based on fiber in food, not supplements. And fiber-rich fruits and vegetables give you the benefit of their health protective vitamins and minerals as well.

To "fiber-up" your diet fast and easy, try adding a can of drained kidney beans to your favorite tuna salad recipe or some garbanzos to your lettuce salads. Use fresh vegetable strips instead of chips with low fat dips. Combine dried fruits like prunes, raisins and apricots with pretzels or whole-grain cereals for a high fiber snack.

Or microwave a sliced apple with a pinch of brown sugar and cinnamon and a tablespoon of apple juice.

Eat five or more fruits and vegetables a day, and you'll be eating the fiber-rich way.

Back to the Top of the PageBack to the HealthWise Home Page