Maintain Better Health
By Marisela Andrade-Krasiewski, MPA
Despite much of the talk that you’ve probably heard about fiber’s many health benefits, most of us do not have a fiber-rich diet! Unfortunately, the foods we often crave do not contain enough fiber to provide the necessary benefits needed to maintain optimal health. However, if we take small steps toward changing some of the foods we regularly eat, we may end up much healthier and loving fiber-rich foods.
There are two types of fiber, insoluble and soluble.
Insoluble fiber is found in whole grains, cereals, breads and promotes regularity. In the long run, it may also lower the risk of rectal and colon cancer.
Soluble fiber is found in beans, peas, barley, apples and oats, along with other fruits and vegetables. These fiber-rich foods can help lower blood cholesterol and will help normalize blood glucose and insulin levels, which can ultimately prevent heart disease.
Foods that are high in fiber like fruits and vegetables provide plenty of bulk to meals without adding additional calories, high fat and sugar; therefore, you will not only feel full longer because of the bulk that fiber adds, but you may inadvertently provide yourself with a means to long-term weight control.
“High-fiber foods require more chewing and take longer to eat,” explains Leslie Bonci, M.P.H., R.D., author of the American Dietetic Association Guide to Better Digestion. “Because your mouth is more involved in the chewing of high-fiber foods, you feel more satisfied with a high-fiber meal,” she added.
How much fiber should I add to my diet and how do I get it?
The desirable fiber intake is 25 to35 grams per day for healthy adults. Children need about five grams more. If you aren’t getting the desired daily amount, be sure to add fiber slowly, but be consistent to prevent gas. Begin to make small increases over the course of one month, and be sure to drink plenty of water to keep food moving though your system as quickly as possible. Once your body has acclimated to the intake, try not to skimp on fiber because it can cause uncomfortable bloating and weight gain.
It is always better to get fiber from your daily meals than from a fiber supplement, for foods high in fiber will provide other important nutrients you need for good health. Dietary fiber will only be found in plant foods; animal foods and meat do not contain dietary fiber.
One easy way to ensure that you are meeting your daily fiber needs is to consume daily the recommended amount of five fruits and vegetables, as well as choosing to eat whole- and high-fiber grain products and legumes, which are essential for maintaining good health. Choosing foods that are not processed will typically equal more fiber. So, instead of drinking an eight ounce glass of apple juice, eat a fresh apple with its skin.
Good fiber sources?
Whenever possible, it is always a good idea to choose whole-grain and bran food products. Breakfast is a good way to begin your day with a high-fiber cereal. Look for one with no less than three grams of dietary fiber per serving. Make sure to select a cereal that you enjoy so that you will continue to eat it regularly. These are some other good fiber sources:
• 1/2 cup 100 percent bran cereal (10-18 grams of fiber)
• 1/2 cup dried beans (5-8 grams of fiber)
• 3/4 cup of bran flake cereal (4-6 grams of fiber)
• 1/2 cup cooked corn (4 grams of fiber)
• 3 cups of air-popped popcorn (4 grams of fiber)
• 1/2 cup of cooked broccoli (3 grams of fiber)
• 1 cup red raspberries (5 grams of fiber)
• 1 small red apple (3 grams of fiber)
Good fiber alternatives?
To get you started, make one small change per meal such as trying whole wheat pasta instead of regular pasta and see if your family can tell the difference. Here are some other practical ways to implement fiber into your diet without making drastic changes.
Instead of: Try A high fiber alternative:
White bread Whole-grain bread
Chocolate chips Raisins or nuts
White flour Whole-wheat flour
Sugar cookies Oatmeal raisin cookies
Cream of tomato soup Lentil or split pea soup
Potato chips Air-popped popcorn
Canned vegetables Fresh vegetables
Canned fruit juice Fresh fruit with skins
Instant white rice Brown rice
Mashed potato Baked potato with skin
Marisela “Marcy” Andrade-Krasiewski, MPA is the media and community liaison for Steps to a Healthier San Antonio (Steps-SA), a program of the San Antonio Metro Health District. The program is funded by the U.S. Department of Health and Human Services as part of Steps to a Healthier US, a national program focusing on the prevention of diabetes, obesity and asthma by addressing related risk factors: poor nutrition, physical inactivity, tobacco use and exposure.
