Fiber is good for us, right? Sure.
But do we really know what it is? Why it is nutritious? How much is necessary? And where to find it? In general - the answer is ‘no’.
What
For starters, fiber refers to carbohydrates that cannot be digested. It is present in all edible plants including fruits, vegetables, grains and legumes. Fiber is not found in meat, as believed by 62% of 1,000 respondents to a survey conducted by the National Fiber Council (NFC).
Why
Studies have confirmed that a diet high in fiber reduces the risk of heart disease, diabetes, diverticulitis and constipation.
However, it has no bearing on colon cancer, as we previously believed, according to recent research by the Harvard School of Medicine.
“The relationship between dietary fiber and colorectal cancer has received a great deal of attention, but the findings have been inconsistent and controversial,” said Marji McCollough, senior epidemiologist for the American Cancer Society.
Still, the American Cancer Society, American Heart Association and National Institutes of Health all urge us to consume this plant byproduct. One Harvard test did show that men who ate the daily recommended amount had 40 percent less heart attacks than those who skimped on their vegetables. And the fiber found in grains seemed to be particularly beneficial.
How much
Current recommendations are 20-35 grams a day. Yet the average U.S. citizen eats only 14-15 grams a day. So how does one get in all their grams?
“Americans know fiber is important to maintain good health but they aren’t sure where to find it,” said Jim Anderson, M.D., chair of the NFC.
Where
To increase your fiber intake, replace white rice, bread and pasta with whole grain products. Opt for whole fruits over juices. Substitute legumes for meat in chili and soups. And start the morning with a bowl of healthy cereal.
Here are some high fiber options:
Fiber One cereal ½ cup 14 grams fiber
All Bran ½ cup 10 grams fiber
Lentils ½ cup 8 grams fiber
Brussel Sprouts 1 cup 6 grams fiber
Potato 1 large 5 grams fiber
Pear, Apple 1 med. 4 grams fiber
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