Fiber is found in all plant foods. Foods high in fiber can help reduce your risk of heart disease, lower blood cholesterol levels, help keep your digestive tract healthy, prevent and treat constipation, and help you control your weight by helping you feel full on fewer calories.
While the recommended daily intake of fiber varies based on age and calorie intake, the American Dietetic Association (ADA) recommends 20-35 grams per day for most adults. In general, men should eat about 35 grams per day and women at least 25 grams per day. The typical American diet contains only about 10-15 grams per day. Most fruits and vegetables provide about 2-3 grams of fiber per serving, whole grains provide about 3-5 grams per serving and legumes provide about 5-10 grams per serving.
Ten easy ways to add fiber to your diet:
1. Choose breakfast cereals containing at least 3 grams or more of fiber per serving. If a food claims to be high in fiber on the food label, it will contain at least 5 grams or more of fiber per serving. If the food label states a food is a good source of fiber it must contain 2.5 - 4.9 grams of fiber per serving.
2. Add fresh fruits to your cereals, such as bananas and berries.
3. Eat whole fruit several times a day. Whole fruit has more fiber than juices. For example an orange has six times more fiber than a ½ cup of orange juice.
4. Choose whole grains whenever possible. The USDA Dietary Guidelines for Americans and the food guide pyramid recommends that you make "half your grains whole." Not all dark grains are whole grains. Check the ingredient label to make sure that the first ingredient is 100% whole grain.
5. Choose brown rice instead of white rice.
6. Eat beans at least 3 times a week.
7. Add beans to salads, warm up with hearty bean soups, and snack on bean dips such as hummus and Mexican bean dips.
8. Include vegetables with lunch and dinner and snacks.
9. Eat a salad every day.
10. Snack on popcorn for a whole grain snack food, but go easy on added fat and salt.
Remember all plant foods contain beneficial fibers. The total fiber content is listed on the nutrition facts label. If you want to eat more high fiber foods, seek foods with a percent daily value of 20% or higher. Also, increase fiber gradually and increase water intake with it. A sudden increase in fiber or not enough fluids with fiber can cause abdominal cramps or bloating. And if you have any gastrointestinal disorders, check with your doctor before increasing fiber.
Sources:
2. Stealth Health by Evelyn Tribole, MD, RD, Penguin Books, NY, 1998.
