Summary

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Details

• Dietary fiber is an important nutrient the body requires for optimal functioning and good health.
• The American Dietetic Association and many other health organizations agree that the public should consume adequate amounts of fiber from a variety of plant foods and legumes, about 20 to 35 grams a day for healthy adults.
• Because the consumption of fruits, vegetables, whole grains and legumes are low in the typical American diet.
• Soluble fiber forms a gel when mixed with liquid, while insoluble fiber passes through the digestive tract largely intact.
• Some common food sources of insoluble fiber are whole wheat products, bran, crushed flax seed, and vegetables and fruit skins.
• Many foods in the markets are now labeled "high fiber" or a "good source of fiber" or are fortified with additional fiber, such as some bread products, cereals and pastas.
• Checking for dietary fiber on the Nutrition Facts label is the best bet - be sure these products have at least 3 grams per serving and preferably list a whole grain as their first ingredient.
• Fiber derives its name from the fact its complex structures are not digested in the human stomach and small intestine.
• Therefore, its journey through the digestive tract has many positive effects on the body, including lowering blood cholesterol levels, normalizing blood sugar and insulin levels, and preventing constipation, diverticulosis and colon cancer.
• A dietitian can help tailor a meal plan that is rich in fiber, but still appropriate in calories.
• Lack of adequate fluid with increased fiber intake could lead to more constipation.
• Quick and easy ways to add fiber to your daily routine include having a high-fiber cereal or bread at breakfast, having ½ to 1 cup of fresh fruit at least three times per day and having at least 1 - 1 ½ cups of vegetables with lunch and supper.

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