November 2005

Fiber for your Health

What is Right for You?

Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery.  Exactly what is it?  What are the best sources of fiber?  And what are its health benefits? 

Basically, the term fiber refers to carbohydrates (carbs) that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and beans, but not all fiber is the same. One way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day.  Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation.

This is not intended as medical advice which should be obtained directly from your doctor.

Some Tips for Increasing Fiber in your Diet

Eat whole fruits instead of drinking fruit juices.

Replace white rice, bread, and pasta with brown rice and whole-grain products.

Choose whole-grain cereals for breakfast.

Snack on raw vegetables instead of chips, crackers, or candy.

Substitute beans for meat a few times per week in chili and soups.

This is not intended as medical advice which should be obtained directly from your doctor.