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Eat Enough Fiber to Enhance Your Health

Dietary ?ber is undoubtedly an important nutrient for lifetime health promotion and disease prevention. Most dietary ? ber is found in plants and consists of nondigestible or partially digestible carbohydrates of varying types. Understanding the various forms of ?ber is not nearly as important as knowing where to look for any of it. Good food sources of ? ber are whole grains, bran, oats, barley, legumes (dried and canned beans), peas, root vegetables, cabbage, fruits (both in the skin and the inner parts), fruit and veg­etable seeds (edible ones as on strawberries), lettuces, citrus fruits, apples, ripe bananas, and even nuts and seeds. Many manufacturers now also add ? ber to products like pasta, cereals, and breads. For food labeling purposes, total ?ber listed on the label is the sum of the dietary ?ber plus any ?ber added during manufacturing.

Having enough ?ber in your diet is important because it ben­e?ts your health in various ways. First, ?ber can help bind cho­lesterol and pull it out of the body through the small intestines (hence the claim on Quaker Oatmeal products that “oatmeal helps remove cholesterol”). Second, it also increases the bulk of fecal matter moving through the intestines, leading to greater regular­ity. It’s not uncommon for adults to get more constipated as they

age, and eating adequate amounts of ? ber daily will help. Third, all types of ?ber are important weapons in the ?ght against health problems that can keep you from reaching your maximum poten­tial age, including heart disease, colon cancer, diabetes, obesity, and hypertension.

Action Steps for Better Health Tip

Eat at least 25 grams of ?ber on a daily basis to stay regular and promote optimal colon and heart health. Fruits, vegetables, whole grains, legumes, and nuts are good sources of natural ? ber in your diet.

How Much Fiber Do You Need?

Americans generally don’t eat enough ?ber for optimal health. At a minimum, you should consume at least 14 grams of ? ber for every 1,000 calories you eat each day. Thus, women need at least 25 grams daily and men 38 grams before the age of ?fty years. After you reach ?fty, these requirements are only 21 and 30 grams for women and men, respectively, due to a generally lower calorie intake. Eating as much ? ber as possible—even more than the recommended intakes—should be your daily goal no matter how young you are. The only known potential downside of eat­ing more than 50 grams per day (besides going to the bathroom frequently) is that such a high ?ber intake can interfere with the absorption of some minerals such as calcium and iron. Consider supplementing with these minerals if you consume large amounts of ? ber. Make sure you also drink plenty of water or other ? uids with it.