Fiber May Help to Reduce Risk of Cancer, Diabetes and Heart Disease
Are You Getting Enough Fiber?
Age 50 and younger:
- 38 grams/day for men
- 25 grams/day for women
Age 51 and older:
- 30 grams/day for men
- 21 grams/day for women
March 2004 — The US Surgeon General recommends a diet containing 20-35 grams of fiber a day. Most Americans, however, consume approximately 10-15 grams — or only half of the suggested daily intake.
Why do you need fiber and how can you be sure you have enough of it in your diet?
Health Benefits of Fiber
Fiber is an undigestable complex carbohydrate that provides important health benefits. It's not a single food or substance, but is found in fruits, vegetables, nuts and seeds, legumes and whole grains.
Dietary fiber is commonly recognized for its role in preventing or relieving constipation. However, fiber may also help prevent cancer, diabetes, heart disease and obesity.
Disease Prevention
Fiber is divided into two categories according to its characteristics and effects on the body: insoluble fibers, which do not dissolve in water, and soluble fibers, which do. Both types of fiber are beneficial for digestive health.
As a weight-management aid, high-fiber foods take longer to chew, giving the body more time to register a feeling of fullness. Insoluble fiber takes up more room in the stomach so less food is consumed. Fiber also helps move waste through the colon more rapidly, preventing constipation.
A diet rich in soluble fiber helps to keep cholesterol under control by limiting its absorption. This natural agent also may help regulate blood sugar by coating the stomach and slowing sugar absorption after a meal. For people with diabetes, this may decrease the need for insulin.
Specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in the colon (diverticular disease, or diverticulitis) may be alleviated with a high-fiber diet. Research is being conducted to determine fiber's role in colon cancer prevention as well.
An Apple a Day
Dietary fiber is found only in plant foods. Processed foods — or foods that have gone through a refining process — contain less fiber than their natural counterparts. For instance, an apple has more fiber than apple juice, and whole wheat bread has more fiber than white bread.
To incorporate more fiber in your diet, look to whole-grain products, raw or cooked vegetables and fruits, nuts and seeds, and dried beans and peas. When shopping for foods high in fiber, be sure to read the food labels. A diet containing 30 grams of dietary fiber can be easily achieved. It just requires making the right choices.
8 Ways to Increase Your Fiber
- Eat cereals with bran or fiber in the name
- Switch to whole-grain breads
- Add bran cereal or unprocessed wheat bran when baking breads, cookies,
casseroles — even meatloaf - Experiment with brown rice instead of white, and whole-wheat pasta instead of regular
- Add ready-to-use veggies like frozen broccoli to spaghetti
- Take baby carrots along fir snacks-on-the-go
- Eat more beans, peas and lentils - add them to salads and soups
- Eat fruit with every meal - apples, bananas, oranges pears and berries are excellent sources of fiber
Increase Fiber Gradually
While a high-fiber diet is beneficial, it is best to increase fiber intake over the course of a few weeks. A large increase in fiber over a short period of time may result in intestinal gas, bloating and cramping. And remember to drink plenty of water, as fiber works best when it absorbs water.
Fiber supplements, while effective, do not provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may require a fiber supplement if their dietary changes aren't sufficient.
If you're concerned about your digestive health or feel you need to take fiber supplements, check with your doctor. For referral to a physician, call the Memorial Physician Referral Service at (800) 944-DOCS.