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, there may not be enough of it in your diet. The Institute of Medicine recommends consuming 14 grams of fiber for every 1,000 calories you need. So a person who needs 2,000 calories should get 28 grams of fiber each day. But, there are lots of good reasons to make an effort, and many foods fit the bill.

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 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 right amount of fiber each day--14 grams of fiber for every 1,000 calories you need. 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 five to nine servings of fresh produce 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, are high-fiber options. Just be sure to wash all raw fruits and vegetables before cooking or eating them.

• Consume at least six ounces of whole grains each day. Suggestions include whole-grain bread, cereal, rice and pasta. When buying breads and cereals, aim for at least 2 to 3 grams of fiber per serving. But, don't use color as a guide when choosing a high-fiber bread. 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.