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Some
ways to put more fiber into your diet
Aug. 23, 2007
Suzanne Havala Hobbs
For most of the 4 million Americans suffering
from frequent constipation, the simple fix – exercise,
eat more fiber and drink more water – is anything but
simple to achieve.
Americans have a particular struggle with getting enough fiber
in our diets. And when efforts to eat more fiber foods fail,
some people look for what they need from a capsule, jar or
wafer.
Are such fiber supplements OK? Maybe.
First, it’s important to understand some basic facts
about fiber and the role it plays in our diet.
Fiber comes from parts of plants that we eat but don’t
fully digest. There’s fiber in all fruits, vegetables,
beans, grains, seeds and nuts. There’s no fiber at all
in dairy products and meats. The richest sources of fiber
include dried beans and peas, wheat bran and dried fruits,
such as prunes.
Foods contain a mix of different forms of fiber. Water soluble
fiber helps lower blood cholesterol levels and control blood
sugar levels. Water insoluble fiber primarily adds bulk to
our stools. Get enough total fiber and you’ll not only
have less constipation, you’ll lower your risk for coronary
artery disease, diverticulosis, hemorrhoids, obesity and diabetes,
too.
Unfortunately, we need a whole lot more than most of us get.
Women and men under the age of 50 need 25 to 38 grams of total
fiber each day, according to the Institute of Medicine; 21
to 30 grams per day for women and men over the age of 50.
One cup of raisin bran cereal contains 8 grams of fiber; a
medium apple gives you 6. There’s 15 grams of fiber
in a good-sized bean burrito.
If we all ate whole grain cereals for breakfast and heaping
helpings of fruits and vegetables for lunch and dinner, we’d
be in good shape. The reality, though, is that most of us
are doing well to get half the amount of fiber we need.
If you’re one of the millions who are fiber challenged,
a supplement may be worth considering. While they don’t
carry all of the health-supporting vitamins and minerals of
whole foods, they can be effective at softening stools and
easing constipation. Some may help to lower blood cholesterol
levels, too.
Fiber supplements have a natural laxative effect. Brands such
as Metamucil, Citrucel and Konsyl are made with chopped or
ground pysillium seed husks or methylcellulose. These ingredients
absorb fluid and take on a gel-like consistency, adding bulk
and softening stools, making them easier to pass. The supplements
can be packaged as gel caps, mixed into cracker-like wafers,
or powdered for mixing with a water or juice. They’re
generally safe to use on a daily basis, with some caveats:
* Any bulk-forming fiber supplement can cause problems if
you don’t drink enough fluids. Stay well-hydrated so
that there’s enough fluid for the fiber to absorb.
* Check with your health care provider or pharmacist if you
take medications. Fiber supplements may interfere with certain
drugs or affect the dosage you need.
* If you have a gastrointestinal disease or condition, get
your doctor’s approval before taking a fiber supplement.
You need individualized advice that only your health care
provider can give.
* Go slowly. If you do add a fiber supplement to your diet,
take a little at a time until you are up to a full dose. Adding
a concentrated dose of fiber to your diet overnight could
cause gas, bloating or cramps. Give your body time to adjust.
And never give up on whole food sources of fiber. No supplement
will ever replace the beneficial vitamins, minerals and phytochemicals
packaged with the fiber in fresh fruits, vegetables and other
wholesome foods.
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