Of and About Fiber Consumption

By Sarah Daubman, Registered Dietician

According to the American Heart Association the average American consumes about 15 grams of fiber per day. What is the actual goal for fiber consumption? The recommended intake for men is 30 -38 grams per day, 21-25 grams per day for women. Reaching this goal is not as hard as you may think, but first let’s talk about what fiber is and why it’s important.

Fiber is a carbohydrate that can not be broken down by digestion therefore it provides no calories or nutrients. Fiber is found in plant foods such as fruits, vegetables, whole grains, legumes (beans and peas), nuts and seeds. The two kinds of fiber are soluble and insoluble. Soluble fiber, which dissolves in fluids, thickens substances. Inside the body this type of fiber binds with fatty acids and prolongs stomach emptying time. Oats, peas, beans, apples, corn, carrots, citrus fruits and potatoes are sources of soluble fiber. Insoluble fiber does not dissolve in fluids and provides bulk inside the intestines, resulting in softer bowel movements. Higher intake may help relieve constipation. Insoluble fiber is found in whole grains, brown rice, seeds, nuts, leafy green vegetables and seeds.

Both types of fiber are important and adequate intake is associated with many health benefits. It can help with weight control as fiber makes you feel fuller for a longer period of time making overeating less likely. High fiber foods also tend to have fewer calories per serving than less fibrous foods. Fiber can also prevent and treat constipation by helping form softer, bulkier stools. Less straining during bowel movements may reduce the instances of hemorrhoids and diverticular disease. Additionally, high fiber diets may help with elevated cholesterol because soluble fibers bind with cholesterol as they pass through the intestinal tract, reducing the amount in the bloodstream.

So how much fiber are you consuming? You can check the nutrition facts label on most foods or check the link for a fun fiber intake calculator. A few words of caution: If you are going to increase your fiber intake, do so gradually. Too much fiber at once can cause bloating and gas. Also be sure to drink enough fluids, 8 – 10 cups per day.

http://www.fiberchoice.com/eating/calculator.asp