Fiber — you hear about it on the news, you read about it on food labels. But what exactly is dietary fiber and what are its benefits? What foods contain fiber and how much should you eat? Should you buy one of the popular fiber supplements to boost your fiber intake?
Fiber is simply carbohydrate that is not digested in the small intestine. There are several types of fiber and each has different effects. Some fibers, such as the fiber in whole-grain bread or cereal, help food move quickly through the digestive tract. These keep your bowels regular and make stools softer and easier to get through your body. These are also the fibers that may help prevent colon and rectal cancer.
The fibers found in legumes (dried peas and beans) and fruits are also helpful. If you eat them in very large amounts (30 to 50 grams a day), these fibers may help to lower your LDL (bad) cholesterol and blood glucose levels a few points.
How Much Do You Need? Both the American Diabetes Association and the U.S. Government recommend that adults eat at least 21 to 35 grams of dietary fiber every day. The amount varies according to age and sex. The average American adult eats only 10 to 14 grams of dietary fiber per day. In general, our diets do not contain foods that are high in fiber. We eat more processed foods, sweets, fried foods and foods made from refined flour (plain white flour), than whole-grain foods, fruits and vegetables.
Know how much you eat
When you read food labels, find dietary fiber listed under “Total Carbohydrate.” Look for foods that are labeled as an “excellent source of fiber” or as a “good source of fiber.” The Food and Drug Administration (FDA) regulates these terms. To be labeled as an “excellent source of fiber,” a food must contain five grams or more of fiber per serving, and to be labeled as a “good source of fiber,” it must contain between 2.5 and 4.9 grams of fiber per serving. A word of caution: when you start to increase your fiber intake, do it slowly and drink plenty of water. Changing from a low- to a high-fiber intake too quickly can upset your digestion.
Should you take fiber supplements?
There are several products that can be used to increase your daily fiber intake. These products are available at as powders, pre-measured packets, wafers and/or capsules. On average, they contain two to three grams of dietary fiber per serving. You can take them several times a day.
A benefit of these supplements is that they may help you boost your daily fiber intake closer to the goal of 21 to 35 grams per day. Don’t try to get all your fiber from these products. Start by getting as much fiber as you can from high-fiber foods. The high-fiber foods also provide the vitamins and minerals your body needs. Then, if you want to use a fiber supplement, go ahead…but do it gradually. Supplement products vary. If you do not like the one you are using, try another. Your pharmacist can help you in your selection.
Regular sources of fiber
- Legumes (dried beans and peas).
- Whole grains, whole-grain breads and high-fiber cereals.
- Fruits, particularly berries and dried fruit - Vegetables, particularly acorn and butternut squash, corn, peas and greens.
