Fiber

Program Overview
Testimonials
Contact Us
Submit Usage Reports



			Benefits Sources Deficiencies People At Risk

	Sorting Through Fiber and Its Benefits
	In addition to a complete, balanced package of vitamins and minerals, people also need Fiber for good nutrition and healthy growth. But Fiber is an oddity among carbohydrates. It's a complex carbohydrate minus the calories. What does this mean. It means that some people can't digest dietary Fiber to get at the energy it provides. Think of it this way: Carbohydrates are like junk mail. People get a lot of carbohydrates in the foods they eat just like they get a lot of junk mail in the mail box. While people can easily get rid of junk mail, its much harder and takes more energy to get rid of calories present in carbohydrates. Since Fiber contains no calories, it's like an express delivery to the body without being weighed down by the calories.

Benefits: Fiber's Stamp of Approval

Basically, the term Fiber refers to dietary roughage, the carrier that aids digestion and excretion. Fiber is present in all plants that are eaten, including fruits, vegetables, grains and legumes.

However, not all Fiber is the same and there are a few ways to sort it out by its source or origin. For example:

Fiber from grains is referred to as cereal Fiber
Fiber that partially dissolves in water is called soluble Fiber
Fiber that does not dissolve in water is insoluble Fiber

These differences are important when it comes to Fiber's effect on bodies and how bodies use it.

Long heralded as part of a healthy diet, Fiber provides a full package of benefits. It helps:

People feel satiated
Improve digestion by providing bulk
The body rid itself of excess toxins and wastes
The immune system run at its best

Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease and constipation.

Kids need Fiber for the same reasons adults do, and like their elders, children get way less Fiber than they need.

Studies show Fiber wards off type 2 diabetes and elevated blood cholesterol levels in adults, and, possibly, in children. Fiber's confirmed benefits for kids include fending off constipation and promoting fullness.

High-Fiber foods, including whole grains, legumes, fruits, and vegetables, keep kids feeling full longer, a boon in the battle of the bulge. And Fiber-filled foods are rich in vitamins and minerals.

The Fiber Meter

Current recommendations suggest that:

Adults consume 20-35 grams of dietary Fiber per day.
Children over age 2 consume an amount equal to or greater than their age plus 5 grams per day (according to a method endorsed by the American Academy of Pediatrics)

For example, to figure the Fiber needs for kids, simply add five to a child's age to determine daily Fiber needs in grams. So, a 13 year old needs about 18 grams a day.

Having a number in mind helps with reading food labels, but it's not necessary to track every gram of Fiber a child eats. Instead, make whole grains, fruits, and vegetables available to children every day, and consider adding legumes to meals to get the Fiber children need.

	Sources: Special Delivery Fiber Foods

Some More Fiber Carriers
Navy Beans Great Northern Beans Soybeans Pearled Barley Collards Oatbran Raspberries Apple with skin White Beans	Kidney Beans Lentils Mixed Vegetables Broccoli Okra Bran RTE Cereal Blackberries Fresh Orange Green Peas	Black Beans Split Peas Brussel Sprouts Spinach Sweet Potato Rye Wafer Stewed Prunes Guava Pears	Pinto Beans Cowpeas Winter Squash Turnip Greens Artichoke Whole Wheat Crackers Figs Banana Baked Potato with skin	Lima Beans Chickpeas Dates Pumpkin Tomato Paste Whole Wheat Spaghetti Almonds

	The Route To Take For Increased Fiber Intake
	Eat whole fruits instead of drinking fruit juices. Replace white rice, bread, and pasta with brown rice and whole-grain products. Choose whole-grain cereals for breakfast. Snack on raw vegetables instead of chips, crackers, or chocolate bars. Substitute legumes for meat two to three times per week in chili and soups. Experiment with international dishes that use whole grains and legumes as part of the main meal.

		Deficiencies: A Bundle of Symptoms
		Deficiency symptoms include hard stool, irregular bowel movements, constipation.

		People At Risk
		Anyone choosing to minimize or omit whole grains, fruit and/or vegetables from their daily diet. But a word of caution…if eating dietary Fiber isn't a part of your regular diet, add a little at a time. Adding too much, too fast can cause uncomfortable gas build-up and intestinal bloating, so be careful in how you parcel Fiber.

Sources:
USDA - Nutrient Data Lab (Sept. 1996)
USDA School Meals Initiative for Healthy Children
US Dept of health and Human Services, Guidelines for School health programs to Promote Lifelong Healthy Eating, June 1996
CNN.com, Food Resource Planner
2004 President and Fellows of Harvard College.
AHA Science Advisory: Stanol/Sterol Ester-Containing Foods and Blood Cholesterol Levels, #71-0201 Circulation. 2001;103:1177
Physicians Committee for Responsible Medicine, School Lunch Report, August 2004
WebMD Health
National Institutes of Health, Office of Dietary Supplements
AHA Conference Proceedings: Summary of the Scientific Conference on Dietary Fatty Acids and Cardiovascular Health, #71-0200 Circulation. 2001;103:1034-1039
Journal of Epidemiology (May, 1992)
The Vitamin and Nutrition Center, 2004