Fiber

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Eat more fiber. You've probably heard that before. But do you know why fiber is so good for your health?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber may also provide other health benefits, including reducing your risk of several diseases such as diabetes and heart disease.

Boost your fiber intake

The best sources of fiber are whole-grain products, raw or cooked fruits and vegetables, and dried beans and peas. Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The refining process removes the outer coat (bran) from grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

Whole foods rather than fiber supplements are generally best. Fiber supplements — such as Metamucil, Citrucel and Fibercon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if the dietary changes aren't sufficient or if they have certain medical conditions, such as irritable bowel syndrome.(This would be a good time to think about cleansing). Check with your naturopath if you feel you need to take fiber supplements.

So where's the fiber? This list shows the amount of dietary fiber in several types of foods.

Food item

Fiber content in grams

Apple, medium with skin

3.7

Broccoli, boiled, 1 cup

4.5

Brown rice, cooked, 1 cup

3.5

Carrots, raw, one medium

2.2

Kidney beans, red, boiled, 1 cup

13.1

Oat bran muffin, medium

5.2

Oatmeal, quick, regular or instant, cooked, 1 cup

4.0

Popcorn, air popped, 2 cups

2.4

Raspberries, raw, 1 cup

8.4

Split peas, cooked, 1 cup

16.3

Whole-wheat bread, one slice

1.9

Other foods are good sources of fiber as well. Read food labels to find the amount of dietary fiber in each product,

High-fiber foods are good for your health. But too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase 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.

Tips for fitting in fiber

Need some ideas for high-fiber meals and snacks? Try these suggestions:

Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with bran or fiber in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

Add bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, muffins, casseroles, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.

Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Ideally, look for one with at least 3 grams of dietary fiber per serving.

Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.

Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.

Take advantage of ready-to-use vegetables. Mix frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.

Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.

Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.

Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good choices.

http://www.mayoclinic.com/invoke.cfm?id=HQ00548

http://www.gastromd.com/education/diverticulosis.html

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