Fortunately for you, increasing the fiber content of your diet doesn’t mean you’ll be gnawing on cardboard all day. And, you won’t need any more time in the kitchen than that spent by non-fiber eaters.

In fact, a diet high in fiber can be convenient and tasty – as easy a bowl of bran cereal topped with berries…or as exotic as, say, conchiglie with artichoke sauce, a simple pasta recipe that contains nearly 20 grams of fiber in one serving. There are no limitations.

Many experts will agree that a proper diet takes into account calories, balanced nutrition, vitamins, avoidance of dangerous foods such as saturated fats, and attention to all sources of dietary fiber from fruits, vegetables, whole grains and nuts and even seeds.

Dietary fiber has long been reported to have many health benefits, but the big five are:

• improvements in gastrointestinal health
• improvements in glucose tolerance and insulin response
• reduction of hyperlipidaemia
• hypertension and other coronary heart disease risk factors
• reduction in the risk of developing some cancers
• and increased satiety (hence, some degree of weight management)

Under the less-trendy term “roughage”, fiber enjoyed high praise among our grandparents. During the 1970s its importance was once again trumpeted by British physician Dennis Burkett, who practiced for many years in rural Africa. He attributed the rarity of illnesses such as hernias, hemorrhoids, diabetes, diverticulitis (small outpunchings of the large intestine), heart disease and bowel disease in that area to native diets which were rich in whole grains, seeds, roots, vegetables and nuts. He blamed the high incidence of these disorders in Western countries on a lack of adequate dietary fiber.

His assertions resulted in a new life for fiber, massive promotion of bran cereals, and the oat bran craze. Then there was a long silence. Fiber took a back seat.

Now, however…recent studies are bringing the benefits of fiber back to the forefront. Realizing the benefits of this essential nutrient, the American FDA has permitted product labels to carry health claims that oatmeal and oat cereals may reduce the risk of heart disease – as part of a diet low in fat and cholesterol. But high fiber isn’t just limited to oats any more. Those looking to begin a healthy diet rich in fiber are encouraged to get their daily dose from a variety of sources. And don’t worry, there are plenty to choose from.

To get answers to your questions about dietary fiber, click on one of the topics in the side column.

Eating a variety of fruits is one of the best ways to get an adequate amount of fiber: about 35 grams a day based on a 2,000 calorie diet, according to new US Dietary Guidelines.

Because much of the fiber in fruit is in the skin, especially when it comes to apples, pears, peaches, and nectarines, it’s best to wash the fruit well and then eat it whole.

Fruit	Calories	Fiber
Avocado (1 medium)	273	4.3 grams
Papaya (1 cup cubed)	55	2.5 grams
Guava (1 cup)	112	8.9 grams
Apple (1 medium)	72	3.3 grams
Cantaloupe (1 cup)	60	1.6 grams
Orange (1 large)	86	4.4 grams
Mango (1 cup)	107	3 grams
Grapefruit (1/2 medium)	41	1.4 grams
Raspberries (1 cup)	64	8 grams
Blackberries (1 cup)	62	7.6 grams
Kiwi (1)	25	0.6 grams
Pear (1 large)	121	6.5 grams
Apricot (1)	17	0.7 grams
Banana (1 medium)	105	3 grams
Strawberries (1 cup)	46	2.9 grams

Remember, eating the whole fruit is better than drinking the juice, particularly if you are watching your weight. A cup of apple juice contains around 115 calories with minimum nutrition, yet a medium-size apple has less than 80 calories with a lot more nutrition. With the whole fruit you also get the filling effect of that accompanies all fiber-rich foods, so you tend to eat less.

But whole grains even better for you as they provide a better source of fiber and other important nutrients, such as selenium, potassium and magnesium.

So whenever you can, choose whole grains over refined grains.

Grain	Calories	Fiber
Kellogg’s All Bran (1/2 cup)	81	9.1 grams
7 grain (1 slice)	69	1.9 grams
Whole Wheat (1 slice)	69	1.9 grams
Pumpernickel (1 slice)	65	1.7 grams
White bread (1 slice)	70	0.5 grams
Triscuits – whole wheat (3)	120	3 grams
Macaroni – whole wheat (1 cup)	200	5.7 grams
Whole Wheat Spinach Noodles (1 cup)	200	6 grams
Whole Wheat Bran Muffin (2)	136	4.6 grams
Brown Rice – before cooking (1/2 cup)	83	5.5 grams
White Rice – before cooking (1/2 cup)	79	2 grams
Tortillas (2)	140	4 grams
Graham Crackers (2)	53	1.4 grams
Cornflakes (3/4 cup)	70	2.6 grams
Oatmeal (3/4 cup)	212	7.7 grams

Among many other health benefits, fiber-rich foods consisting of grains, also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.

They are rich sources of protein, fiber, B-vitamins, folic acid, calcium, iron, zinc, the antioxidants vitamin E and selenium, and of course, they are a great source of dietary fiber.

Sunflower and sesame seeds, along with various kinds of nuts, are a nutritious addition to salads. Sprinkle on a spoonful and enjoy.

While nuts and seeds are a perfect snack, keep in mind that just one handful could pack around 200 calories. It’s best to dole out a small amount into a container rather than snacking right out of the bag. But, the good news is that the fiber in nuts and seeds will fill you up quickly and keep you feel full for a long time. And, as fiber-rich foods go…it’s pretty hard to beat the portability and convenience of nuts and seeds.

Fresh vegetables have life-force as most are very high in water and necessary vitamins and minerals…and low in fat and protein.

Most vegetables are also predominantly carbohydrate, with important fiber bulk.

Vegetable	Calories	Fiber
Baked Beans (1 cup)	239	10 grams
Broccoli (1 cup)	30	2.3 grams
Carrots (1 cup)	52	4 grams
Sweet Corn (1 cup)	132	5 grams
Peas (1/2 cup)	62	4.4 grams
Brussels Sprouts (1 cup)	65	6.4 grams
Spinach (1 cup)	7	1 gram
Potato (medium baked)	161	4 grams
Green Beans (10)	17	2 grams
Lentils (1 serving)	159	6 grams
Lima Beans (1 cup)	190	11 grams
Collards (1 cup)	11	1.3 grams
Kale (1 cup)	34	1.3 grams
Artichoke (1 medium)	64	10 grams
Tomato (1 medium)	22	1.5 grams

Although most produce is high in fiber and low in fat and calories, not all veggies are created equally.

Reach for the dark green leafy carotenoid and cruciferous varieties – spinach, kale, swiss chard and romaine lettuce, broccoli, Brussels sprouts, bok choy, cauliflower and cabbage. Other particularly healthy choices are tomatoes, carrots, sweet potatoes, beans, garlic and onions. Vegetables…one of the great color & texture categories of fiber-rich foods!

In fact, researchers at Harvard University say that eating just one bowl of whole-grain cereal every day – Total, for example (or most cereals made from bran, oats, barley or wheat) – could reduce the risk of heart failure by more than 25 per cent.

Characterized by a buildup of cholesterol-filled plaque in the coronary arteries – the channels that feed the heart – coronary heart disease is a leading cause of death for both men and women in the United States. Coronary heart disease, caused by high blood cholesterol, claimed more than 450,000 lives in 2004 alone.

But there’s good news: Studies are now showing strong evidence that individuals with slightly high cholesterol levels may actually benefit from including plenty of whole grains in their diets.

A growing number of metabolic research studies have reported total cholesterol reductions of 10-15% with diets enriched with fiber from oats, beans, or psyllium. Other studies have looked at adding supplements of pectin and guar gum with subsequent cholesterol reductions of 10 per cent or more.

The reason fiber (particularly soluble fiber) is so successful in assisting the reduction of cholesterol levels is simple: It sweeps the fat out of the body before it can enter the bloodstream, where it can narrow and harden the walls of the arteries.
 
Fiber-rich foods rich in soluble fiber include oat bran, dried beans and peas, many fruits and vegetables such as apples, pears, oranges, most vegetables and psyllium seeds. Pectin has a similar effect in that it, too, can lower the amount of cholesterol in the blood.

Foods containing fiber are also good sources of several other essential heart health nutrients, and, depending on the method of preparation, these foods generally contain less fat, saturated fatty acids, and cholesterol.

The American Heart Association recommends a total dietary fiber intake of 25 to 30 grams from food (not supplements) each day to ensure nutrient adequacy and to maximize the cholesterol-lowering impact of a fat-modified diet.

Experts say breakfast is a great opportunity to bulk up on dietary fiber and studies indicate that skipping breakfast is significantly associated with high cholesterol levels because those who skimp on food in the morning are more likely to consume more fat throughout the day, ultimately contributing to increased cholesterol levels and heart disease.

It’s best to opt for cereals containing at least five grams of fiber per serving. Oat bran and rice bran are considered to be the most effective.

In order to get the full benefits of fiber, we need to consume at least 25 grams a day from a variety of sources.

Here’s how to sneak a little extra fiber into your daily diet:

• Eat cereal every day for breakfast. Reach for a whole grain, unsweetened cereal with at least 4 grams of fiber a serving. Cereals to consider include Kellogg’s All-Bran Original, Kashi GOLEAN, and Kellogg’s Raisin Bran.
• Mix your regular cereal with the good stuff. Just 1/3 cup of All Bran packs 8.5 grams of fiber. Mix it with an equal amount of Apple Cinnamon Cheerios and you’ll barely know it’s there.
• Make a yogurt mix every once a week for breakfast. Take one container of yogurt and mix in 1/3 cup high fiber cereal, 1 tablespoon ground flaxseeds, and 5 large, diced strawberries for 12.2 grams of fiber, nearly half your daily allowance.
• Snack on baby carrots and broccoli 3 days a week. You’ll not only fill up the empty afternoon void in your stomach, but you’ll also get about 5 grams of fiber in each cup of veggies.
• A tiny cracker can make a big difference and 10 and ten of them will give you 5 grams of fiber. Next time, spread your peanut butter on whole grain crackers instead of bread for a different taste and treat.
• Keep a container of nutritious treats in your car and office. Mix together peanuts, raisins, a high-fiber cereal like All-Bran, and some chocolate covered soy nuts. When you get the munchies, grab a handful for a sweet, yet high-fiber, snack.
• Two apples every day will keep the doctor away – and the weight off. Because apples are a good source of pectin, a soluble fiber that contributes to a feeling of fullness and digests slowly, they will leave you feeling satisfied for up to four hours.
• Add kidney beans or chickpeas to your next salad. Just a quarter cup adds an additional 5 grams of dietary fiber.
• The first ingredient in whole grain products should have the word “whole” in it, as in “whole wheat,” or “whole grain.” If it says multi-grain, seven-grain, nutra-grain, cracked wheat, stone-ground wheat, or enriched wheat, it’s not whole wheat, and does not pack some of the vitamins and minerals, not to mention fiber, found in whole grains.
• Replace rice and pasta with one exotic grain, like bulgar or amaranth, once a week. Mix in some steamed carrots and broccoli, a bit of feta cheese, maybe a can of tuna or a couple of ounces of cut-up chicken, and you’ve got dinner.

Fiber-rich foods may not naturally be the first priority that comes to mind when hunger strikes. But a little forethought can increase your chances of success in upping those fiber levels and taking another step toward optimal health!

In fact, it can be as simple as opening a can of baked beans, eating whole fruits (skins intact) rather than drinking fruit juices, replacing white rice, bread and pasta with brown rice and whole grain products and, of course, eating breakfast – the most important meal of the day, as it’s likely to pack the highest amount of fiber.

The key to maintaining a fiber-rich diet, according to health professionals, is practicing both patience and perseverance and getting a little creative in the kitchen. It also means knowing the difference between a whole tomato (which has more fiber) than peeled tomatoes, for example, and paying close attention – at least in the beginning – to food labels.

Specific health claims can only be made for food products that meet specific requirements. For example, in order to make a health claim about fiber and coronary heart disease, the food must contain at least 0.6 grams of soluble fiber per reference amount.

Likewise, a statement such as “made with oat bran” or “high in oat bran” implies that a product contains a considerable amount of the nutrient. Claims that imply a product contains a particular amount of fiber can be made only if the food actually meets the definition for “high fiber” or “good source of fiber,” whichever is appropriate.

“High fiber” has five or more grams per serving, a “good source of fiber” has 2.5 to 4.9 grams per serving and “more or added fiber” has at least 2.5 grams.

A solid shopping list, containing the calorie and fiber content of all foods, is also recommended. Dieticians say it’s best to purchase with a plan and menus in mind.

If you’re looking to increase the amount of fiber you consume on a daily basis (the recommended amount is between 25 and 30 grams) remember to eat several servings of a variety of fiber-rich foods (whole grains, fruits, vegetables and dried beans) each day and choose from a variety to avoid getting tired or falling off track. And don’t forget, when you’re spicing up a salad dish with dash of salt and pepper, sprinkle on some nuts as well. They’re not only packed with nutrients, but they’re super-high in fiber, too.

Health experts say it is normal to have one or two soft bowel movements a day, without any effort or straining. Yet, this is not the case for most Americans who consume far less than the recommended daily fiber intake of 25 to 30 grams. So it should come as no surprise that chronic constipation is one of the most common disorders in Western countries.

Dietary fibers from whole grains, fruits, and vegetables (including legumes) aid in bowel function by increasing stool weight and size, promoting normal bowel movements that are easier to pass. The heavier the stool, the more rapidly it passes through the colon.

When there is adequate fiber (also called roughage or bulk) in the diet, the fiber (viewed as millions of tiny water-attracting particles) mixes with the stool. Each particle soaks up available liquid, and enlarges into a minute gel bead, giving the stool size shape and moisture. Fiber-rich foods also expand the inside walls of the colon, easing the passage of waste.

Because of the greater bulk and speed of foods through the digestive tract, it is believed that harmful substances are also swept out before they can cause problems.

But in order to work properly two other circumstances must also be right; adequate water for absorption, about 6 to 8 glasses daily, and adequate lubrication of the colon lining.

Maintaining digestive health is critical to maintaining overall health and wellness due to the fact that the body’s digestive system provides many critical functions. Not only does it break down food to provide essential energy and nutrients, it is also a critical component of the immune and endocrine systems.

Adequately maintained and nourished, your intestines can help protect you against scores of pathogens and diseases. When you consume the recommended amount of fiber in your diet, you accomplish this goal. It is important to eat a variety of fibers found in fruits, vegetables, whole-grains and nuts to obtain the optimal benefits of each type.

In addition to relieving constipation, fiber appears to be important in treating colon polyps, and cancer of the colon, a disease most common in Western cultures. However, the jury is still out on this one.

While some studies maintain there are cancer-fighting qualities found in fiber (as it speeds the rate at which wastes are removed from the body, leaving it less exposed to toxic substances produced during digestion), other much more comprehensive studies have found fiber may actually increase the risk cancer in some patients – particularly colon cancer. In one study, a number of fermentable fiber supplements including pectin, corn bran, oat bran, undegraded carageenan, agar, psyllium, guar gum, and alfalfa were shown to enhance tumor development in laboratory animals.

It is believed that while dietary fibers are beneficial in that they bind carcinogens, bile acids, and other potential toxins in the digestive system, they also rid the body of essential nutrients, such as minerals, which can inhibit the carcinogenic process.

Another particularly groundbreaking study, which followed more than 80,000 female nurses for 16 years, found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps (a precursor to colon cancer).

But just because there is little conclusive evidence that fiber plays little role reducing the risk of cancer doesn’t mean a high-fiber diet should be abandoned altogether. On the contrary, fiber provides many other benefits.

A diet rich in fiber is also a diet rich in many other essential vitamins and nutrients. Indeed, an individual who consumes the daily recommended dose of fiber (25 to 30 grams), is also likely to consume more cancer fighting fruits and vegetables (about five to seven servings a day) than a person consuming a low-fiber diet.

Given the many benefits of fiber-rich foods such as whole grains, fruits, and vegetables, the arguments for adding more fiber to your diet are staggering. A high-fiber diet can reduce levels of blood cholesterol, help maintain regularity, and fend off gastrointestinal conditions such as diverticulitis.

Unlike their processed counterparts, such as white rice or white bread, whole-grain foods retain their original fiber, the nutrient-rich bran and germ, and the starchy endosperm. While it might sound scientific, from a health standpoint it makes a big difference.

Whole wheat, for example, contains iron, calcium, phosphorus, magnesium, zinc, sodium, copper, manganese, and selenium. It also has ascorbic acid, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, and vitamin E.