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Health Matters:

Fiber up!

The average person gets under 50 percent of the recommended

daily intake of fiber

If you're like the average American, you aren't

eating enough fiber even though all major dietary guidelines advise us

to eat more food containing this nutritious substance.

In fact, the average person gets about 12-16 grams of fiber

per day, a far cry from the recommended 20-35 grams.

Our ancestors referred to fiber as "roughage" and

whispered about its digestive powers. Actually, they were right. Fiber

does help keep your digestive tract healthy, and it can ease such

problems as constipation and hemorrhoids. Everyone in health

circles today is talking about fiber protecting against both heart

disease and some cancers such as those affecting the colon, breast

and prostate.

A recent study in the December issue of the Journal

Circulation found that men with greater intakes of fiber-rich foods were

at substantially lower risk of coronary heart disease and death.

So what is dietary fiber anyway, and how can you ensure that

you are eating enough?

Dietary fiber is a material found in plant cell walls. Because

it can't be digested, it adds bulk to body waste materials and

helps move them out of the body more quickly. Some fibers also play

a role in blood sugar and blood cholesterol regulation. A high

fiber diet also can help with weight control since the bulky nature

of high fiber foods fills you up without many calories.

The principle food sources of fiber are grain products

like breads and cereals, fruits, and vegetables. One way to

increase your fiber intake is to eat at least five servings of fruits and

vegetables every day.

All fruits and vegetables contain some fiber, but especially

rich sources include lima and baked beans, peas, carrots, corn,

raisins and prunes. Eating the skin of fruits and vegetables

whenever possible also adds even more fiber to your daily intake.

Just a word of warning: adding fiber to your diet can make

you feel gassy or uncomfortable if you eat too much too fast. Take

it slowly, adding a few grams of fiber each day, and be sure to

drink lots of liquids too. Remember that studies showing the benefits of

fiber are based on fiber in food, not supplements. And fiber-rich

fruits and vegetables give you the benefit of their health protective

vitamins and minerals as well.

To "fiber-up" your diet fast and easy, try adding a can of

drained kidney beans to your favorite tuna salad recipe or some garbanzos

to your lettuce salads. Use fresh vegetable strips instead of chips

with low fat dips. Combine dried fruits like prunes, raisins and

apricots with pretzels or whole-grain cereals for a high fiber snack.

Or microwave a sliced apple with a pinch of brown sugar

and cinnamon and a tablespoon of apple juice.

Eat five or more fruits and vegetables a day, and you'll be

eating the fiber-rich way.

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