Dietary fiber is the indigestible portion of plant foods. So it passes right through your body and has no nutritional value. Nonetheless, a high fiber diet offers many health benefits, because fiber can:

• reduce cholesterol levels
• decrease the risk of colon and breast cancer
• promote regular bowel movements and
• improve glucose levels in diabetics

Dietary fiber is found in plant foods like fresh fruits, vegetables, beans, lentils, and grains. Breads, cereals, and pasta are high fiber choices when they are made with whole grain flour. Be aware--if the food label does not say whole grain, you may be consuming brown coloring without any additional fiber. Brown rice, beans, peas, and certain fruits are also good sources of fiber.

Your daily intake of fiber should be 25 to 30 grams. Most people eat only 10 to 12 grams each day. Read the label on every food package to find out how much fiber a serving of the food will provide. Foods containing more than 4 grams per serving are considered high in fiber.

When increasing the fiber in your diet, it is best to do so slowly, because large, sudden increases can cause discomfort, gas, and bloating. Start with small changes, like switching to whole grain bread, and add a new source of fiber each week or two. Gas or bloating may occur initially, but your body will adjust in time.

One serving of a high fiber cereal can provide a jump-start in meeting nearly half of the daily goal of 30 grams of fiber. Adding fresh fruit or mixing several whole grain cereals together can make these cereals even tastier. Fiber supplements can help, but you should not use them to replace real foods.

Remember, the best way to make your diet high in fiber is by:

• making high fiber food choices
• choosing foods closest to their natural state (like an orange instead of orange juice)
• substituting beans for meat and cheese and
• choosing fruit for dessert instead of pastries or ice cream

Simple choices. Great benefits. Make them yours!

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIL File NUTR4819.rf2 VRS# 6999 Data Version 7.0 Copyright 1999, 2002-2003 McKesson Health Solutions LLC. All rights reserved.

For more information, please contact UI Heart and Vascular Center at 319-356-4346.