Have a little fun adding fiber to your diet

By Maddie Wilson

March 31, 2008 | You know that when a doctor tells a patient to get more dietary fiber, that that person's life has been nowhere near pleasant lately.

Unfortunately, for Americans, it is a common diagnosis.

"Typically, Americans consume between 10 and 20 grams of fiber per day," a handout from the USU Student Health and Wellness Center stated. "But most of us would profit from a gradual increase in fiber intake to about 25-40 grams per day."

Maybe part of the problem is that people don't know much about fiber, other than it comes from beans and broccoli; and, consequently, can result in flatulence. My mother-in-law, for example, refers to the fiber-loaded wheat clumps in shredded wheat cereal as "fart nuggets." She is, however, a junior high school nutrition teacher, and knows a great deal about fiber. She just has a hearty sense of humor.

For the unknowing Americans out there, the handout "Fiber in Your Diet" states that "almost all fiber comes from the parts of plants -- fruits, vegetables and grains -- that give them their structure." These parts are the roots, seeds, leaves, stems and outer skins of plants. Foods from animals, such as meat, dairy products and eggs don't contain any fiber.

The key characteristic of fiber, the handout says, is that it cannot be digested and, therefore, is not absorbed by the body. The two types of fiber -- soluble and insoluble -- both have different characteristics, but each is important in the diet. Soluble fiber proves that fiber does more for the body than creating gas in the intestines, as it "binds to cholesterol, reducing its absorption from the intestine. As a result, more cholesterol is excreted and a major risk factor for heart disease is improved," the handout states.

Insoluble fiber, however, deals mainly with the intestines. It has a "woody" composition, absorbs water while passing through the digestive tract, and helps prevent constipation, the handout states.

Linda Roberts, family nurse practitioner in women's health and medicine, said that by reading food labels, people can find foods that contain fiber. She suggests looking for at least 5 grams of fiber in cereals, and the whole wheat bread that lists the highest amount of fiber.

Some other foods she suggested on the handout were apples with the skin, fresh blackberries and raspberries, cooked peas and corn, baked, black and kidney beans and Triscuit crackers.

The handout also provides tips for increasing fiber in the diet:

· Eat a variety of fiber-rich foods. Your diet should include both soluble and insoluble fiber because they each offer particular benefits.

· Eat foods in their natural coatings: Brown rice instead of white, whole grain flour instead of refined flour, unpeeled fruits and vegetables and whole fruits instead of juices. Eat berries with seeds and the stems of vegetables such as broccoli.

· Use breads, cereals and flour made from 100 percent whole grains. The first ingredient on any nutrition label for these products should be whole wheat, whole oats or another whole grain. · Eat more fruits and vegetables.

· Watch what you add to your fiber-filled foods. High-fat embellishment, such as gravies, cream, cream sauces, butter and some salad dressings can detract from the healthful advantages of fiber-rich foods.

· Drink plenty of fluids. Because fiber draws water into your intestines, you will need to drink generously so that your body can adjust. Too much fiber and not enough water can cause constipation.

· Increase your fiber intake gradually. A sudden increase may cause discomfort from intestinal gas -- although this problem usually subsides as the body adjusts to the increased fiber intake.

Roberts adds that until you have incorporated all of these foods into your diet, a fiber supplement can be taken. She also offers a fiber-filled recipe to get people started on fiber-filled diets:

Black Bean Salad
1 1ž2 c. cooked black beans, rinsed (1 can)
1 medium tomato, diced
1 large cucumber, diced
1 mild chili, diced, or 1 small can diced green chilies
1 t. minced onion
2 T. fresh lime juice
1ž2 t. lime zest
1 t. rice wine vinegar
2 t. olive oil
1ž2 t. cumin
salt and pepper
2 T. chopped cilantro
2 T. chopped mint

Combine beans and vegetables. In small bowl, whisk lime juice, oil, vinegar, zest and cumin. Toss dressing with beans. Season with salt and pepper. Just before serving, toss in cilantro and mint and serve on lettuce leaves.

Remember to take things gradually, don't be afraid of a little flatulence, and have fun adding more fiber to your diet!

MS
MS