Is there enough fiber in your diet?         

Fiber
Dietary fiber, or more properly, “fibers” include a variety of substances which are not digested in the gastrointestinal tract. They form the “ roughage” or the “ bulk” in our diet. They are present only in vegetable foods.

Different Roles
The “soluble” fibers, i.e. the pectin in fruit or the gum in oat bran have been shown to lower blood cholesterol levels. The “insoluble” ones, the cellulose or “lignin”, the “bran” in the membranes of plant cells absorb water, increase the bulk of the stools and protect against constipation, diverticulosis, hemorrhoids, and, possibly, colon cancer.

How much Fiber?
Most Americans consume about 12 grams of fiber per day. Forty-five grams are now suggested. To get the benefit of all the types of fiber, eating large servings of a variety of fruit, vegetables, grains and beans is recommended. The following contains 5 grams of dietary fiber each:

• 2 slices of whole wheat bread
• 2/3 cup cooked brown rice
• 1 cup whole grain cereal
• 1/3 cup cooked beans
• 1 large potato
• 3 teaspoons of bran

• 1 large serving of fruit or vegetable

Take it slow! 
If your diet has been low in fiber in the past, build up to more fiber slowly. This will help reduce side effects such as intestinal gas and bloating. For example, eat a few tablespoons of cooked beans at one meal, and build up to a larger amount, allowing your body to get used to the new food.  

If you prefer either a diet high in fiber -need to lose weight - or have another diet in mind our experts will design for this preference along with any other preference(s) you might also have. Both your eating guidelines and your meal plan will specify how to avoid these and other items, and will let you know exactly what to look for on labels to avoid them.

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