SLOW CHANGE IS GOOD:
DON'T ADD DIETARY FIBER TOO QUICKLY

A sudden boost in dietary fiber can have explosive results.

According to many nutrition experts, we should be eating between 20 and 35 grams of fiber daily, a target that’s currently being met by only a small fraction of the population.

Since most of us are averaging far less than the recommended daily fiber intake – about 15 grams a day – it means we need to double and, in some cases, even triple the amount of fiber we currently consume.

But if we do this too quickly, there will be some uncomfortable ramifications to contend with: abdominal pain, constipation, bloating and increased flatulence to name a few.

Experts suggest fiber consumption should be increased over a period of at least several weeks, even if it’s just a bite or two per day.

You don't have to totally rearrange your diet to make room for more fiber. Begin by substituting high-fiber foods like brown rice for low-fiber foods like white rice. Eat whole grain cereals and add high fiber fruits like raspberries, blue berries or a banana. Vegetables such as broccoli, peas and corn are also significant sources of fiber.

Your general rule-of-thumb should be at least one serving of whole grain in every meal and at least three servings of fruits and vegetables each every day. Substitute carrot sticks for French fries as a lunch side, crunch on a veggie-packed garden salad for dinner, and add beans to soups. Whenever possible, eat the peels.

Changing what you eat may be hard at first so it’s best to think of these changes as lifestyle changes, not just diet changes.

By increasing fiber gradually we allow our gastrointestinal tract time to adjust.

Start by making one or two small changes, and then wait several days to a week before making another. If one change doesn't seem to work for you, try a different one. You’ll know you’re on the right track if you’re having at least one to two large, soft, formed stools a day.

It’s recommended that anyone with a chronic disease should consult their family physician before greatly altering a diet. If problems with gas due to increased fiber consumption continue to be an issue, gas-reducing over-the-counter and prescription drugs are available.

While a diet rich in fiber is a healthy diet, one must remember that too much of a good thing can sometimes have its own set of complications. Very high fiber diets (more than 40 grams daily) are linked with decreased absorption of some important minerals, such as iron, zinc and calcium.