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Fiber in Your Diet

Linda B. Bobroff

There are many names for fiber. We used to call it roughage or bulk. Now we talk about dietary fiber or just plain fiber. Eating foods that contain fiber is good for your health. This fact sheet will give you tips on how to include adequate fiber in your diet.

WHAT IS FIBER?

Fiber is the parts of plants that we cannot digest. Only foods that come from plants have fiber. Foods from animals do not provide fiber in our diets.

FIBER AND YOUR HEALTH

Fiber has many uses in our bodies. Fiber adds bulk to our diet. Having enough bulk in our diet can help prevent constipation. Added bulk also may decrease our risk of getting diseases of the bowel such as colon cancer. Effects of diet on colon cancer risk are still being studied by researchers. Fiber can help us fight high blood cholesterol. Certain kinds of fiber seem to remove excess cholesterol from our bodies. This can help prevent heart disease in some people.

IS ALL FIBER THE SAME?

No! There are different kinds of fiber, and they are good for us in different ways. This is why we need to eat a variety of foods each day. Fibers are either insoluble or soluble in water. Most high fiber foods contain both soluble and insoluble fiber, but in different amounts. The two types of fiber have different effects on our health. Insoluble fiber adds bulk to the stool. This helps prevent and treat constipation and diverticular disease. Diverticular disease is a bowel problem that causes discomfort and sometimes intense pain. It often is treated with a high fiber diet. You can get insoluble fiber from:

• whole grain breads
• whole grain cereals
• whole grain pastas
• fruit with peel
• vegetables

Soluble fiber can help reduce high blood cholesterol. Soluble fiber seems to help lower blood cholesterol when eaten as part of a low fat diet. You can get soluble fiber from:

• oat bran
• legumes (dry beans, lentils or peas)
• oatmeal
• apples
• oranges and grapefruit
• cabbage

A LOOK AT WHOLE GRAINS

Whole grains, and foods made from whole grains, are better sources of fiber than refined grains. Whole grains include the germ, endosperm and bran parts of the grain. Refined flour only includes the endosperm. The bran and germ contain most of the fiber in the grain. Refined flour is low in fiber because it is missing the bran and germ. There are many kinds of grains that you can choose, depending on which you like:

• Whole wheat
• Popcorn
• Cracked wheat
• Brown rice
• Bulgur
• Whole rye
• Whole cornmeal
• Oatmeal
• Scotch barley

Some foods contain both whole grains and refined grains. Check the ingredient label to know what you are getting. The following foods usually contain both a whole grain and refined grains. Including some of these in your diet will help to increase your fiber intake. Foods that usually contain both whole grain and refined grain ingredients:

• Wheat bread
• Cornbread
• Bran muffins
• Oatmeal bread
• Cracked wheat bread
• Pumpernickel bread
• Graham crackers
• Rye bread

HOW MUCH IS TOO MUCH?

Most Americans eat very little fiber, about 10 to 20 grams per day. Healthy people who eat a low fiber diet would benefit from increasing fiber in their diets to about 20 to 35 grams per day. The amount of fiber recommended depends on how many calories you eat each day (see Using Food Labels section). As with anything we eat, too much fiber can cause problems, such as gas pains and diarrhea. To avoid this type of discomfort, follow the suggestions in Increasing Fiber in Your Diet.

INCREASING FIBER IN YOUR DIET

Start Slowly

Increase fiber in your diet slowly. This will help you avoid gas pains as you change your eating habits. Begin by adding one fresh fruit and one serving of whole grain (or two servings of part whole grain) bread, cereal or pasta to your daily diet. Choose any fresh fruit that is in season and that you like. One slice of bread, or 3/4 cup of ready-to-eat cereal, or 1/2 of cooked cereal or pasta counts as a grain serving. Next, add one serving (about 1/2 cup) of a fresh or frozen vegetable and another serving of a whole grain product to your daily diet until every day you eat at least:

• 2 servings of fruits, and
• 3 servings of vegetables, and
• 6 servings of whole grain breads, cereals or

pasta The number of servings depends on your total calorie needs. Also, every week include several servings of legumes. Legumes include dry beans, lentils and peas. Remember to Drink Water Be sure to drink at least six to eight glasses of fluid, especially water, each day. This will decrease any side effects from the increased fiber in your diet. Get into the habit of drinking a tall glass of water first thing in the morning. Enjoy water with your meals. Iced tea can decrease absorption of iron from meals, so water is a better choice. The next section will show you how to use food labels to see how much fiber is in packaged foods that you eat.

USING FOOD LABELS

Food labels can help you compare the fiber content of foods to plan healthy meals and a healthy diet. Food labels have nutrition and ingredient information.

Nutrition Labeling

Nutrition information is given in a table called Nutrition Facts . The fiber content is required to be included on the food label when Nutrition Facts are given. Since almost all foods have the Nutrition Facts table, it is easy to compare the fiber content of different foods.

The food label lets you compare the amount of fiber in different brands of the same food. This is because the serving size of a food must be the same on all food labels. Serving sizes reflect amounts that people usually eat. Fiber is listed as Dietary Fiber, and the amount is given in grams (g) and Percent Daily Value. The Daily Value for fiber is 25 grams for a 2,000 calorie diet. Try to eat at least 25 grams of fiber each day if you eat about 2,000 calories. The chart will help you find the amount of dietary fiber that is right for the amount of food you eat.

Ingredient Labeling

The food labels of most packaged foods include a list of ingredients. Ingredients are listed in order by weight. The item present in the greatest amount is listed first. The item present in the least amount is last. Look for foods with ingredients that are high in fiber. Some high fiber ingredients are:

• Brown rice
• Bulgar
• Cracked wheat
• Legumes (dry beans, peas, lentils)
• Oatmeal or oatbran
• Rye bran
• Scotch barley
• Wheat bran
• Whole cornmeal
• Whole rye flour
• Whole wheat flour

What About Food Label Claims?

The food label may include claims about fiber. These claims have certain definitions : Keep in mind that even if a food provides only 2 or 3 grams of fiber in a serving, it contributes to your total fiber intake for the day. If you eat several servings each day of a food with 2 grams of fiber, that food is an important fiber source for you.

INCREASING FIBER IN RECIPES

Try some of these ideas to add fiber to your diet. More tips for increasing fiber in your diet:

• Serve bean, pea, or lentil main dishes instead of meat, chicken, or fish, one or more times each week.
• Serve whole grain bread with dinner when it fits into the meal. (Go easy on the butter or margarine!)
• Eat a whole orange instead of orange juice for breakfast sometimes.
• Have fresh fruit for dessert instead of a sweet dessert.
• Grate fresh carrot into cole slaw and other salads (this also adds vitamin A).
• Add sliced banana, peach, or other fruit to your cereal.
• Keep prepared carrot and celery sticks, cucumber rounds, and other fresh vegetables at work for a quick, high fiber (and low fat) snack.
• Keep whole wheat crackers at work for an easy, high fiber snack.

All of these tips will help you include enough fiber in your diet for good health. Remember, to have an overall healthy diet, eat a variety of foods from the five food groups each day, and limit foods high in calories, fat, cholesterol, and sodium. For more information about fiber and other issues in nutrition, contact your county extension home economist, a public health nutritionist or a registered dietitian.

HIGH FIBER RECIPES

Black Beans and Rice

Black beans can be served over rice or as a thick hearty soup.

• 1 pound dried black beans, washed and drained
• 6 cups water
• 2 bay leaves
• 1/2 teaspoon salt (optional)
• 1/4 teaspoon pepper
• 4 ounces lean ham or turkey ham, chopped
• 2 tablespoons olive oil
• 1 cup onion, chopped
• 1 green bell pepper, chopped
• 1 clove garlic, crushed
• 4 cups hot cooked rice
• 8 fresh sweet onion rings

In a large saucepan place beans and enough water to cover. Bring to a boil over medium-high heat. Boil for 2 minutes; remove from heat. Cover. Let stand for 1 hour; drain. To the beans add 6 cups water, bay leaves, salt and pepper. Stir in ham. Bring to a boil over medium heat. Reduce heat; cover. Simmer for 2 hours, adding additional water if necessary. Remove bay leaves. In a small skillet heat olive oil over low heat. Add onion, green pepper and garlic. Saut for several minutes. To the bean mixture add sauted vegetables. Into individual serving bowls spoon rice. Spoon beans over rice. Top each serving with an onion ring. Makes 8 servings. Approx. per serving: 320 calories; 5-1/2 grams fat; 9 grams dietary fiber.

Fruity Oatmeal

For a change of pace, try this tasty breakfast treat.

• 2/3 cup water
• 2/3 cup low-fat milk (1 percent)
• 1/2 teaspoon cinnamon
• 1/4 teaspoon salt (optional)
• 1/2 small apple, chopped
• 1/2 cup rolled oats (not quick-cooking)
• 3 tablespoons oat bran
• 1 tablespoon brown sugar
• 1 small (or 1/2 medium or large) banana

Bring milk and water almost to a boil. Add cinnamon, (salt), apple, rolled oats and oat bran. Cook uncovered about 5 minutes until liquid is mostly absorbed. Add brown sugar and sliced banana. Makes two servings. Approx. per serving: 220 calories; 3 grams fat; 5-1/2 grams dietary fiber.

Oven French Fries

An old favorite minus the deep frying! Try a variation by using unpeeled sweet potatoes cut into sticks.

• 2 pounds potatoes, unpeeled, cut into large sticks
• 2 tablespoons corn oil or safflower oil
• 1/2 teaspoon pepper
• 1/2 teaspoon paprika

Preheat over to 375 degrees. In a large bowl combine potatoes, oil, pepper and paprika; toss to coat well. On a nonstick baking sheet arrange potatoes in a single layer. Bake for 20 minutes. With a spatula loosen potatoes; toss potatoes gently. Bake for 20 minutes longer. With the spatula remove potatoes to a serving plate. Makes 6 servings. Approx. per serving: 200 calories; 5 grams fat; 3 grams dietary fiber.

White Bean, Red Onion, and Tomato Salad

• 2 cups cooked white beans, tender yet firm
• 2 tablespoons olive oil
• salt and freshly ground pepper to taste
• 2 large ripe tomatoes, seeded and diced
• 1/4 cup red onion, finely diced
• 2 teaspoons dried oregano

In a small bowl place beans. Add olive oil, salt and pepper; mix gently. Add tomatoes, onion and oregano; toss to mix. Makes 4 servings. Approx. per serving: 200 calories; 7-1/2 grams fat; 3-1/2 grams dietary fiber.

TEST YOURSELF

See the quiz to Check Your Diet for Fiber.

Tables

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Footnotes

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