Eat more fiber! You've probably heard it before, but do you know why fiber is so good for your health? Scientific evidence links fiber intake to a plethora of health benefits. Chances are you need to add more fiber to your diet. The average person takes in only 5-10 grams of fiber daily. Increasing the amount you eat each day isn't difficult. Although, it is important to take the time to find out how much dietary fiber you need and to discover ways to include more high-fiber foods into your daily meals and snacks.

What can fiber do to help me?

• Reduce high blood cholesterol
• Reduce high blood pressure
• Manage body weight
• Prevent constipation and relieve hemorrhoids
• Improve blood sugar control
• Reduce colon cancer risk

How much fiber do I need each day?

If you aren't getting enough fiber each day it is likely because you are eating too much refined white and processed foods – such as fruit juice, white bread, white pasta and white/wheat flour cereals, and not enough fruits and vegetables.

Understanding Isolated Fiber
There’s fiber in your yogurt and your ice cream?  You may have noticed that lately many of your favorite foods have much more fiber in them than they used to.  But is it true?  Unfortunately, the answer is no.  Recently, food manufacturers stumbled upon something called “isolated fibers.”  Examples of these isolated fibers are inulin, maltodextrin, oat fiber, soy fiber, modified wheat starch, sugarcane fiber, and polydextrose.   So buyers beware, because these fibers absolutely do not lower blood cholesterol, blood pressure or reduce the risk of diabetes.   The only thing isolated fibers do is to provide regularity and (falsely) boost the fiber content on the label.

How can I increase the fiber in my diet?

• Eat more whole-wheat products every day, substituting whole -wheat products (i.e., bread, cereal, rice, pasta) for refined white/wheat grains.
• Eat more fruits and vegetables – at least 2 cups of fruit and 2-1/2 cups of vegetables each day.
• Choose whole (fresh, frozen or dried) vegetables and fruits.
• Include legumes (i.e., dried beans and peas) with your meals regularly; increase your intake of these foods gradually to limit the gaseous side effects.
• Include nuts and seeds several times a week.
• Increase the amount of fiber in your diet gradually, using a variety of food sources.
• Try to include one fiber-rich food in every meal.
• Drink plenty of water to enhance fiber’s effectiveness and to prevent constipation.

What are some other ways to “sneak” fiber into my diet?

• Sprinkle flax meal, wheat germ, nuts, or seeds onto cereal, yogurt, or cottage cheese.
• Sprinkle high fiber cereal (i.e., 100% bran) onto yogurt, fresh fruit, and frozen yogurt.
• Choose a whole-wheat bagel over a croissant or a white bagel.  Choose oat bran over instant cream of wheat. Choose a baked potato with the skin over mashed potatoes or French fries.
• Liven up high fiber cereal with fresh fruits such as bananas or berries, or with dried fruits such as raisins, cranberries or apricots.
• Substitute whole-wheat flour, spelt flour or oat bran for at least 1/3 of the all-purpose flour in baked goods recipes.
• Serve entrees like steak, chicken or fish on a “bed” of grilled zucchini and peppers, sautéed spinach or kale, sautéed onions and mushrooms, or grated carrots and slivered beets.
• Order or make your own pizza with a whole-wheat crust and with vegetable toppings such as spinach, tomatoes, broccoli, mushroom, onion, roasted red pepper and/or green pepper.
• Snack on oat bran pretzels, whole-wheat crackers, air-popped popcorn, dry-roasted nuts or seeds, whole-grain cereal, fresh or dried fruit, baked tortilla chips dipped in fresh salsa, or raw vegetables dipped in hummus.
• Add frozen vegetables to soups, sauces, casseroles or pasta dishes.  Add a brick of frozen spinach to your spaghetti, stew or chili.  Choose bean soup over cream of broccoli soup.
• Try different types of whole grains for variety – like barley, kasha, bulgur, quinoa, wild rice, and couscous. Also try other pasta varieties – like whole wheat, brown rice or quinoa pastas.

High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping.  So be sure to increase the fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.  Also, drink plenty of water.  Fiber works best when it absorbs water, making your stool soft and bulky.  Without the added water, you could become constipated.

Brooke Douglas, RD, CD
www.NutritionAuthority.com