ASK THE DOCTOR - Fiber

Question: “I have been told to add fiber to my diet, but when I go to the drugstore there are so many products to choose from. What are the benefits of fiber, how much fiber do I need and what is the best type of fiber to take?”

The recommended daily intake of fiber is 20-35 grams per day; which is about twice the amount the typical person consumes. Fiber, which is sometimes referred to as “roughage” is the non-digestible part of fruits, vegetables, whole grains, nuts/seeds, and beans which passes through the digestive tract. Diets high in fiber have been shown to reduce the risks of constipation and overeating, lower cholesterol levels, lower blood sugars in diabetics, and decrease the risk of heart disease.

In general there are two primary types of fiber, soluble fiber and insoluble fiber. Soluble fiber readily dissolves in water whereas insoluble fiber doesn’t dissolve well in water. Examples of soluble fiber include beans and fruits as well as the fiber products Benefiber®, Metamucil® and Citrucel®. Examples of insoluble fiber include wheat bran, whole grains, nuts and vegetables. Most experts now agree that taking more fiber is more important than distinguishing between the two types of fiber.

I suggest you try to get the majority of your fiber through eating whole foods. For example try ½ cup Fiber One Cereal (14 grams) at breakfast topped with a banana (3grams). 1 cup of raw carrots (4 grams) and a large apple (4 grams) for lunch. For supper how about adding a spinach salad (3 grams) and a cup of strawberries with whipped cream for desert (4grams). This would total 32 grams of fiber for the day. A simple way to remember fiber content is “5-alive per day,” meaning 5 servings of fruits and vegetables per day should provide around 20 grams of fiber per day.

If you are going to use one of the supplemental fiber products, they each provide about 3 grams of fiber per serving but are not nearly as tasty or full of vitamins and minerals as whole foods. If you select one of the fiber products, beware that they may contain sugar and should be taken with plenty of water. They are all good sources of fiber but vary in side effects such as gas and bloating.

So remember, it actually takes 5 apples a day (20 grams of fiber) to keep the doctor away.