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Think Healthy | October - November 2009
Fiber: Am I Getting Enough?
Most Americans don’t eat enough fiber. Food manufacturers, eager to cash in on fiber’s good reputation, are adding it to bread, crackers, cereal, and even yogurt. Fiber is available in the form of supplements, too. Here are some helpful facts about fiber.
Q. Why do we need fiber?
A. This carbohydrate from plants is part of a healthy diet. One type—soluble fiber—slows digestion to help you absorb food’s nutrients. Insoluble fiber adds bulk to the stool, so it’s easier to pass.
Other benefits: High-fiber foods help you feel full and usually are low in calories and fat, so they can aid weight management.
Both types of fiber may lower your chances of developing a number of chronic health conditions, including heart disease, high blood pressure, high cholesterol, diabetes, and several digestive ailments ranging from constipation to irritable bowel syndrome.
Q. How much fiber do we need?
A. The more calories you eat, the more fiber your body requires. Government health experts recommend 14 grams of fiber for every 1,000 daily calories—25 grams for women and 38 grams for men. But most of us eat only 15 grams daily.
Q. Can I eat too much fiber?
A. If you stick to natural sources of fiber, like beans, whole grains, vegetables, nuts, and fruits, you’re unlikely to eat too much fiber. Give your body a chance to adjust to extra fiber by starting slowly. Eating a bit more every few days over a period of weeks will help you avoid digestive problems like bloating, gas, and diarrhea. Also, drink plenty of water to help your body process the fiber. Too much fiber can reduce absorption of vitamins, minerals, and proteins. Avoid this problem by eating mineral-rich, high-fiber foods rather than relying only on fiber supplements.
Finally, if you’ve been treated for a digestive problem, ask your doctor how much fiber you should eat.
Bulk up on fiber to lower your chances of heart disease. Screenings also help keep your heart healthy. Come to one of our Cardiovascular Risk Assessments. See the Calendar of Events for details.