Better health, take charge: Dietary fiber will help protect your digestive tract

What you should know

Almost everyone has occasional constipation, gas or abdominal cramping.

Your diet is extremely important in reducing abdominal discomfort and improving regularity. Dietary fiber -- sometimes called roughage -- is crucial in regulating your digestive tract.

Foods from plants are a primary source of dietary fiber. A daily variety of plant foods -- cereals and grains, fruits, vegetables, nuts -- can help to prevent future gastrointestinal problems in most people.

There are two basic forms of fiber: soluble (dissolves in water) and insoluble (moves through your gastrointestinal tract without dissolving in water). Both types of fiber are important to maintain your health.

Soluble fiber is good for lowering cholesterol and blood sugar (glucose levels). Soluble fiber picks up water and changes into a gel-like substance as it goes through your digestive tract. Examples of soluble fiber foods are beans, peas and lentils (legumes), oatmeal, broccoli, root vegetables (like carrots and potatoes) and many fruits -- bananas, pears, apples, prunes, plums and many berries.

Insoluble fiber is indigestible. It generally passes through your body unchanged. Insoluble fiber foods help to prevent constipation, hemorrhoids, diverticulitis and irritable bowel syndrome. They can regularly push solids and liquids through your digestive system. Good sources of insoluble fiber foods include wheat bran, whole-wheat foods, nuts and seeds, and some vegetables, such as celery, green beans and zucchini, and the skin of some fruits and vegetables.

High-fiber foods may help people lose weight. People who eat high-fiber diets seem less likely to overeat. These foods often make you feel full longer. They may require more chewing. They frequently provide fewer calories per serving than many meats or high-fat foods such as chocolate cake or ice cream.

Food preferences start in early childhood. Bowel problems frequently start in childhood, and often stem from a lack of dietary fiber that leads to chronic constipation.

Most people take in only 12-18 grams of fiber each day. Many experts feel that the lack of dietary fiber intake is contributing to our obesity epidemic. Experts suggest that most adults eat 20-35 grams of dietary fiber per day.

What you should do

Eat breakfast. Check labels to see which breakfast foods are high in fiber, such as cold cereals or hot oatmeal. Breakfast can also stimulate your metabolism and your digestive system so that regularity is maintained.

Drink water regularly. Water works with fiber to improve bowel habits and to reduce cholesterol and blood sugar.

Don't add too much fiber too quickly to your diet. A large sudden increase in fiber can cause gas and discomfort.

If your family resists the idea of more fiber, hide bran, nuts and seeds in the foods that you prepare. Good places to add fiber are muffins, meatloaf, casseroles, and even cookies and salads. Buy breads with extra fiber.

Aim for 38 grams of fiber or more if you are a man and 25 grams or more if you are a woman age 50 or younger.

Promote wholesome snacks that provide extra fiber in your household. Examples include baby carrots, celery sticks with hummus, or apples coated with peanut butter. Dried fruit and whole-grain crackers are also good choices.

Buy whole-grain products when possible. Whole-grain foods are a healthier choice than white flour for most people.

Don't add only one type of fiber to your diet. Be sure to include a variety of high-fiber foods in your daily diet.

Fiber supplements can help with occasional problems, but they should not be the only source of fiber in your diet.

Experiment with new recipes to add fiber to traditional foods. For example, add black beans to your nachos or add nuts, fruits or beans to a green salad.

Read labels to be sure you are buying something that is high in fiber, but is also low in fat, salt and sugar.

Help form your children's preferences for high-fiber foods by ensuring that they are part of their diets early on.

If you have had chronic constipation, check with your doctor first to see how much fiber should be in your diet. You may need to increase fiber intake gradually to achieve normal bowel movements.

This article is a reprint of http://www.commercialappeal.com/news/2009/aug/17/dietary-fiber-will-help-protect-your-digestive/ The time or date displayed reflects when an article was added to Google News. Aug 16, 2009‎