The Importance of Fiber

Fiber is an essential component in a healthy diet. There are numerous benefits in eating an adequate amount of fiber. Unfortunately, many Americans do not meet the recommended goals.

Fiber is a type of carbohydrate that can not be digested. It passes through the body without being metabolized but it participates in many roles to maintain health.

There are two main types of fiber:
Insoluble-Fiber that does not dissolve in water and thus can help with constipation.
Soluble- Fiber that can dissolve in water and forms a gel like substance. This helps with cholesterol and sugar control.

The recommended amount is based on age, gender, and caloric needs but on average one should consume about 25 grams a day of dietary fiber from food. The average American consumes about 5-15 grams per day.

The benefits of fiber include:
1. Improves bowel health and aids in constipation
2. Lowers risk of heart disease
3. Decreases risk for diabetes and helps stabilizes blood sugar
4. Reduces risk for diverticular disease
5. Helps reduce bad cholesterol levels
6. Helps with weight loss
7. Lowers risk for hemorrhoids
8. Helps with irritable bowel syndrome
9. Reduces chances of gallstones and kidney stones

Sources of fiber include whole grain foods, legumes, nuts, fruits, and vegetables.

Here are some tips about adding fiber to your diet:
1. Add color to your plate (green leafy vegetables, red apples, brown rice, etc).
2. Instead of "white" foods, go with colorful foods...brown rice instead of white, sweet potatoes instead of white potatoes, whole grain pasta instead of white pasta.
3. Add fresh or frozen vegetables to soups, casseroles, pasta dishes.
4. Eat more beans, legumes, peas, lentils...refried bean nachos!!!
5. Drink water to also avoid constipation and to help the beneficial effects of fiber
6. Snack on dried fruit, fresh fruits, veggie sticks, nuts, popcorn, whole grain crackers instead of chips.
7. Substitute white flour with whole grain flour...great for pancakes.
8. Choose whole grain cereals.
9. Read food labels.
10. Add fiber gradually to your diet.
11. Add a spoonful of flaxseed to your food.

Here are some examples of foods with their fiber counts:
2 slices of whole-wheat bread = 4 grams of fiber
1 cup of cooked brown rice = 4 grams
Reduced-Fat Triscuit crackers = 3 grams
¾ cup cooked oatmeal = 3 grams
1 cup of canned minestrone soup = about 5 grams
1/2 cup vegetarian or fat-free refried beans = about 6 grams
1/4 cup kidney beans, added to a green salad = 3 grams
1 large apple = 4 grams of fiber
1 banana = 3 grams
1 cup strawberries = 4 grams
1 cup cooked broccoli = 4.5 grams
1 cup raw carrots = 4 grams
1 sweet potato = 4 grams
1 cup cauliflower, cooked = 3 grams
2 cups raw spinach leaves = 3 grams

Talk to your health care professional about dietary fiber. In some cases, patients may need fiber supplements such as Metamucil or Benefiber

Thank you and drive carefully!