How to Get the Most Out of Fiber

Think you get enough daily fiber? Think again. The average American adult gets half the recommended amount, only 12-15 grams, and many get far less than that. Nutritionists suggest 25-35 grams per day, some experts say even more. The Institute of Medicine gives recommendations by age and gender as follows: women aged 19-30, 25 grams; women aged 31-50, 21 grams. For men aged 19-30, 38 grams of fiber, and for ages 31-50, 30 grams, all figures according to Fiber facts at MedicineNet.com. For a society that already eats too little fiber, these numbers, along with the success rate for achieving those numbers, are almost stratospheric. But there are ways to bring the success rate back down to earth.

Misconceptions And Facts

After several decades of raising nutritional awareness, the collective American consciousness has finally begun to budge toward increasing fiber intake; more and more people are at least trying. But there remains a lot of misconception in the marketplace. Those buying baked goods labeled as 'whole grain'-especially bread-need to look at the nutritional information and make sure they're getting 3-5 grams of fiber per serving; anything less is not really a good source of fiber. And to add to the confusion, there are rich sources of fiber that aren't necessarily whole grain. The key is reading those nutrition labels. We all use whatever tools we can to balance our checkbooks; we need to use the provided tools to balance our diet.

Fiber isn't just for people suffering an occasional bout of constipation anymore, as it was once considered 30 years ago. Using a bulking agent is an adequate way to get more fiber, but it isn't a good way to get a proper balance. Studies show that soluble fiber alone, the kind found in most fiber supplements such as Metamucil and Citrucel, may bulk up the stool, but it doesn't move it through the system as efficiently as soluble and insoluble fiber do together. Researchers aren't quite sure how yet, but they do know the synergistic effect of both types is better for increasing transit time through the intestinal tract. Getting the recommended daily allowance of a high fiber diet is far better than fiber supplementation alone.

More Advantages Of High Fiber

One in five American adults suffer from Irritable Bowel Syndrome according to the National Digestive Diseases Information Clearinghouse. In addition to relieving symptoms of IBS, diverticulitis, polyps, and other bowel disorders, bulking up the stool and fast elimination helps with weight control. Insoluble fiber slows the movement of food through the stomach so you feel full longer. Then, when it hits the intestines, soluble fiber binds with water, bulking up the stool and speeding up transit time through the intestines. Calorie absorption from ingested food is decreased so more calories are excreted instead of stored.

Studies have shown that soluble fiber is responsible for lowering total cholesterol, and especially the LDL count (Low Density Lipids, regarded as Bad cholesterol). Low total cholesterol in adults means a lower chance of developing such high-risk diseases as atherosclerosis (hardening of the arteries) and heart disease.

Foods With High Fiber And Ways To Get Them

There are certain foods packed with fiber that most people do not reach for when they feel hunger. Make the switch and increase your total fiber intake. Getting 5-9 servings a day of fruit and vegetables is a tremendous help in achieving your proper fiber intake. Raspberries, pears, and apples have some of the highest fiber counts among the fruits, with blueberries and strawberries not far behind. Peas, broccoli, corn, avocado, and baked potato with skin are among the highest vegetables; lentils, black beans, and baked beans are among the highest legumes, with garbanzos and kidney beans following. Sunflower seeds and almonds are highest among the nuts. One idea to increase your intake is to grab a handful of raspberries, strawberries, garbanzos, kidney beans, almonds, and sunflower seeds and add them (where appropriate) to salads, yogurt, cereal, and smoothies. This is a very satisfying way to wake up the flavor and get your fiber.

Make the switch to whole wheat breads, cereals, and pasta, too. As I mentioned before, it's important to check the label to be sure that you're getting 3-5 grams of fiber per serving. These products have gone through substantial improvement since the 1970's in both availability and flavor. Gone are the days when you had to drive all over the city to find the one health food store that carried cardboard box-flavored whole wheat products. Now all major chains carry them, and they're delicious! But one word of caution: if your current intake of dietary fiber is very low, gradually add more to your diet. Going from 8 grams of fiber one day to 30 grams the next can be painful. It will take time for your body to adjust. Be sure to drink plenty of water with meals, and in between. The 8 glasses of water per day suggested by nutritionists assumes that you're getting your daily-recommended amount of fiber. It may come as no surprise that most of us don't consume the recommended volume of water, either. If this is true for you, add water as you add fiber. Also, a product called Beano, known for reducing bloat and gas associated with beans and other vegetables, can help with the transition. Just take it slow at first, adding a few extra grams per week, until your body makes the adjustment.

There is a brand on the market called Fiber One that has been steadily adding more products to its line over the last several years. They began with a cereal containing a whopping 14 grams per serving, but the amazing thing was how delicious it was. Then they added breakfast bars, toaster pastries, muffins, yogurt, and pancake mix. All of these are a great tasting way to get more fiber throughout the day. My only caveat is they contain high fructose corn syrup, but the great flavor and high fiber content is a trade-off I can live with.

Start Them Young-Teach Your Kids About Fiber

When I was in high school, I could devour a whole package of Oreos after school and half an hour later start wondering where dinner was. Kids have robust digestive systems. Left to their own devices, they'd digest trees and spare change. But as we age, something happens. Now just four cookies are enough for me; anything more and I get so sick I'd rather have my stomach pumped. Like most, I binged on fast food throughout college, and didn't start taking my food choices seriously until my thirties. I guess I thought I'd be indestructible forever.

Moms and dads, introduce high fiber eating to your little ones early, so when they do get to be adults, they won't have to break a lifetime of bad habits to start eating right. Let them see you read the nutrition label while you're at the market. Let them see you choose a colorful salad on the side rather than greasy fries. Let them help you evaluate which food choices are better. Hopefully you can convince them the benefits of healthy eating before they learn to say "no!" A tall order, I understand, but necessary if America is ever going to change from 5% getting enough fiber to 95%.