FIBER

Start Roughing It!

Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here we try to answer these and other questions.

Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Sources of Fiber
Soluble Fiber	Insoluble Fiber
oatmeal oatbran nuts and seeds legumes dried peas beans lentils apples pears strawberries blueberries	whole grains whole wheat breads barley couscous brown rice bulgur whole-grain breakfast cereals wheat bran seeds carrots cucumbers zucchini celery tomatoes

The Bottom Line Recommendations for Fiber Intake

Fiber is an important part of a healthy diet, and you should get a least the minimum recommended amount of 20-35 grams of dietary fiber per day for adults. For children over age 2, the recommended intake is the child's age + 5 grams. Yet the average American eats only 14-15 grams of dietary fiber a day. The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.

Some tips for increasing fiber intake:

• Eat whole fruits instead of drinking fruit juices.
• Replace white rice, bread, and pasta with brown rice and whole-grain products.
• Choose whole-grain cereals for breakfast.
• Snack on raw vegetables instead of chips, crackers, or chocolate bars.
• Substitute legumes (dry beans) for meat two to three times per week in chili and soups.
• Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

http://www.hsph.harvard.edu/nutritionsource/fiber.html