As a nation, we’re all so focused on the “value added” of foods – how much nutrition can you pack into one food – that additions of nutrients like fiber to foods that don’t normally contain it seems quite normal. But is all of this added fiber always a health plus?
We DO need at least 20 grams of fiber daily for good health – but is that a lot? It’s the amount in 5 servings of fruits and vegetables or whole grains (average fiber content is 3 – 6 grams per serving). You can mix and match with these natural sources of dietary fiber to meet your requirements (and support digestive health!). So, upping your intake of these foods, boosts your fiber intake – a win-win!
But you don’t want to make the mistake of replacing these natural sources with fiber added to other products, no matter how convenient. These foods can help support, but never replace naturally occurring fiber in foods.
And watch out for these super-fiber cereals and wraps – sometimes containing 10 grams of fiber per serving – half your daily intake at once! They can often cause stomach upset if you’re using it as a “quick fix” to boost your fiber intake.
If you want to increase your fiber intake, do it gradually – an extra serving added once each week – about 5 grams. Add an extra glass or two of water, which is a must-do, in a fiber-rich diet to keep digestion normal. (fruits and veggies are nature’s perfect pairing: a fiber rich, high-fiber food!)
A word of caution – if you’re considering a fiber supplement, check with your doctor first. They’re not a health-plus for everyone – so some personal medical feedback is essential.
Hi Madelyn,
ReplyDeleteThank you for your articles. I appreciate them. I have a question for you about fiber. I switched my diet from white breads and pastas to the whole grain versions about 2 years ago. I did this in an attempt eat healthier as I age. I like the taste of whole grain products but like you mentioned it can have a tole on your stomach. I'm not really trying to lose weight which is fibers main benefit and I wanted to ask if there are other benefits of eating whole grains besides just "fiber". I've heard that white products are often stripped of natural vitamins and minerals. Is this true?
It sounds like the fiber in starchy carbohydrates - like breads, cereals, and pasta are giving you some stomach upset. As long as you keep up your intake of colorful fruits and veggies - great sources of fiber (and water - so easier on your digestive track) but more easily digestible, you can focus on modest intake of starchy whole grains. Avoid the high-fiber cereals, breads, and pastas - with more than 5 grams per serving, to minimize the likelihood you'll have stomach upset.
ReplyDeleteIt's usually the amount of fiber that is the issue. There are loads of B vitamins in whole grains, that are lost with refining (often, these vitamins are put in as supplements, but it's not the same as natural whole grains).