High Fiber and Dietary Fiber Information
Fiber is an essential part of a healthy dietary lifestyle. All one needs to do is walk down the grocery aisles and see the bold text on many boxes stating "High Fiber". Many health professionals are pushing fiber as a good natural way of losing weight and keeping it off.
Fiber comes in many forms, from grains, fruits, nuts and vegetables. All these foods contain fiber. For this reason, it is very important to eat whole fruits and vegetables rather than just juicing. When you juice your fruits and vegetables you get the calories, minerals and vitamins but, you lose the fiber.
Some of the benefits of fiber are:
- to help the intestines to function properly.
- to help reduce cholesterol levels.
- to help control weight by: Filling you up faster, making you feel less hungry. For example a slice of whole grain bread will help to fill you faster over a slice of white bread.
- Fiber also helps to slow down the digestion process which in turn will help diabetics control their blood glucose.
So, what is the Recommended Daily Intake of Fiber? The following chart indicates the number of grams of fiber needed each day.
| Age | Male | Female |
|---|---|---|
| Source: Extenso, Centre de reference sur la nutrition. | ||
| 1 to 3 years | 19 grams | 19 grams |
| 4 to 8 years | 25 grams | 25 grams |
| 9 to 13 years | 31 grams | 26 grams |
| 14 to 18 years | 38 grams | 26 grams |
| 19 to 50 years | 38 grams | 25 grams |
| 51 and over years | 30 grams | 21 grams |
| Pregnant women | 25 grams | |
| Breast feeding women | 25 grams | |
It's interesting to note that most Americans consume only a fraction of their recommended fiber intake, at only 10-15 grams per day. This probably has a lot to do with so many Americans buying foods for convenience rather then for health., as many of the fast food restaurants serve a lot of white breads and processed foods. That is starting to change, but, very slowly.
Food Packaging Labels
Many of the food packaging contain a chart with nutritional facts. These charts tell you the fiber content in grams per portion consumed. Also, many food packaging will use words such as:
"Contains fiber" is "high in fiber" has a "high fiber content" or "very high fiber".
So, what do these words mean? Well, when a package states:
Contains fiber - usually means at least 2 grams of fiber per serving.
Is high in fiber or high fiber content - usually means at least 4 grams of fiber per serving.
Is very high in fiber or rich in fiber - usually means at least 6 grams of fiber per serving.
This can be a quick helpful guide to use.
Adding Fiber to your Diet!
One thing to remember is when increasing your fiber intake; take it slowly. Too much fiber can cause bloating, cramps, constipation and gas. Be sure to drink plenty of water as this will help the fiber to work properly.
Use whole grain varieties of breads, muffins, bagels and rolls, such as whole wheat, bran, oatmeal, barley, rye, buckwheat, corn, millet and multi grains. Add in dried fruits, seeds and nuts. Whole grains are a key source of vitamins, minerals, antioxidants and fiber. In recipes that call for white flour - substitute half with whole wheat.
- Try to serve brown rice or whole wheat noodles a couple of times a week
- Use whole wheat crackers or whole grain flat breads, instead of the white soda crackers.
- Once a week make a stir-fry for dinner.
- Eat cereals made with bran or whole wheat.
- Eat unpeeled fruits and vegetables. The peels are high in fiber.
- Snack on fruits vegetables, nuts and seeds. Perhaps a trail mix and place in sandwich bags for a quick snack.
- Make soups - like split pea or a big pot of chili with lots of kidney beans.
- Add dried fruits, nuts or whole wheat croutons to your salads.
- Eat nut breads or fruit breads for snacks.
All these things will help you and your family to achieve a healthy lifestyle. Take it one step at a time. You will feel the difference.