Fiber

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Sources of fiber

Fiber

Alternative Names:

Diet - fiber; Roughage; Bulk
Recommendations:

The average American now eats 10- 15 grams of fiber per day. The recommendation for older children, adolescents and adults is 20- 35 grams per day. Younger children will not be able to eat enough calories to achieve this, but introducing whole grains, fresh fruits and other high fiber foods is suggested.

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To ensure adequate fiber intake, eat a variety of foods, including more fruits, vegetables, whole grains, cereals, and dried beans and peas. Add fiber gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fiber through the digestive system. Drink plenty of fluids (approximately 8 glasses of water or noncaloric fluid a day).

Peeling can reduce the amount of fiber in fruits and vegetables. Cooking may actually increase your fiber intake by decreasing the volume of the food that is prepared. Eating fiber-containing food is beneficialwhether it iscooked or raw.

References:

MarlettJA, McBurneyMI, SlavinJL. Position of the American Dietetic Association: Health Implications of Dietary Fiber. J Am Diet Assoc. 2002;102(7): 993-1000.

Howarth NC, Huang TT, Roberts SB, McCrory MA. Dietary Fiber and Fat Are Associated with Excess Weight in Young and Middle-Aged US Adults. J Am Diet Assoc. 2005;105(9):1365-72.

Seki T, Nagase R, Torimitsu M, et al. Insoluble fiber is a major constituent responsible for lowering the post-prandial blood glucose concentration in the pre-germinated brown rice. Biol PharmBull. 2005 Aug;28(8):1539-41.