Going for the Fiber

It's rough, it's tough, and it's great for your health. We're talking about fiber, and if you're like many Americans, you may not get enough of it in your diet.

The Institute of Medicine's Food and Nutrition Board recommends that men 50 years old and younger consume 38 grams of fiber each day; women should consume 25 grams per day. If your fiber level is below that, consider the following reasons for increasing your intake.

Eating high-fiber foods may ease digestive woes, such as constipation and some symptoms of irritable bowel syndrome. Fiber also may help:

• Control blood sugar to reduce your risk for type 2 diabetes.

• Prevent diverticular disease, in which small pouches bulge through weak spots in the colon.

• Lower your LDL ("bad") cholesterol level and reduce your risk for heart disease.

• Help control your weight by making you feel full with fewer calories.

Steps to take

Only plant foods contain fiber, so your main goal is to eat more fruits, vegetables, legumes, and whole grains. Keep these tips from the American Dietetic Association in mind:

• Start slowly. Add one serving of a high-fiber food daily for the first week. During the second week, add another serving. Continue until you're consuming the recommended amount of fiber each day. Also, be sure to drink plenty of fluids. It will help your digestive system adjust to more fiber and prevent cramping and gas.

• Include beans, peas, and legumes in your diet. Eat a cup of navy bean, lentil or black bean soup for lunch. Sprinkle kidney beans or chickpeas on a salad. Have baked beans as a side dish for dinner.

• Eat 2 cups of fruit and 2-1/2 cups of vegetables daily. Put fresh fruits and vegetables at the top of your shopping list so that they're always on hand. Top your breakfast cereals with bananas, strawberries, or peaches. Eat a salad for lunch and an apple or orange for dessert. Have a side salad with dinner. Top your pizza with spinach, onion, mushrooms, and peppers. Grate carrots into spaghetti sauce, soups, and stews. Berries, dried fruit, and any fruit that still has its skin, such as nectarines, plums, and pears, is a high-fiber option. Just be sure to wash all raw fruits and vegetables before cooking or eating them.

• Consume 3 to 8 servings of grains daily. At least half of your servings should be whole grains. One slice of bread, 1 cup of ready-to-eat cereal, or a half cup of cooked rice, cooked pasta, or cooked cereal count as one serving of grains. When buying breads and cereals, aim for at least 2 to 3 grams of fiber per serving and look for “whole grain” on the product label. Don't use color as a guide when choosing high-fiber bread, as such breads may contain mostly refined white flour. Check the fiber content on the food label and look for one of these ingredients to be listed first: brown rice, bulgur, graham flour, oatmeal, pearl barley, whole-grain corn, whole oats, whole rye, or whole wheat. Don't be fooled by phrases such as "made with whole grain," "multigrain," or "seven-grain." Such breads may contain mostly refined white flour. During processing, most of the fiber is removed. So, as a rule, concentrate on eating more whole, unrefined foods.