August 2004

Do you and your family get enough fiber in your diet? If you are like most Americans the answer is probably, "No". The typical adult takes in about one-half of his/her fiber needs on a daily basis. Processed foods and a limited consumption of fruits and vegetables can keep our fiber consumption on the low side.

There are two kinds of fiber, soluble and insoluble. Each one is beneficial to our health, so it is important to include both in our diet. Soluble fiber helps lower cholesterol, aids in moderating blood sugar levels, prevents constipation and keeps our large intestine healthy by providing food for the "good bacteria" that live there. Insoluble fiber prevents constipation by moving the food through our digestive tract.

As adults, we need about 25-35 grams of fiber per day. To calculate your child's fiber need, add five to his/her age. For example, if your child is 6 years old, his/her fiber need would be 6+5=11 grams of fiber per day.

Legumes, fruits, vegetables and whole grains are great sources of fiber. By adding these foods to your family's diet you can appreciably increase their fiber consumption and lead them on the road to good health. Three cautions though: 1.) As you increase fiber in your diet you should also increase your water consumption; 2.) Increase fiber gradually to avoid digestive discomfort; and 3.) Don't over consume fiber because it may decrease your overall nutrient intake.

Below are a list of foods and their fiber content. As mentioned in a previous article, incorporate changes slowly. Add one fiber rich food item per day for the first week and gradually increase the fiber foods as the weeks go by and before you know it you and your family will be reaching your fiber goals.