Institute of Human Nutrition
Contents
Introduction
About the Institute
Meet the Director
1999-2000 at IHN/
1999-2000 Doctoral
Thesis Defenses
The Role of Dietary Fiber in Childhood
Dietary Fiber
What This Means to You
Recipes
References
prepared by the
Members of the Faculty
and Staff of the
INSTITUTE OF
HUMAN NUTRITION
Columbia University
College of Physiciance
and Surgeons

What This Means To You 

Are You Getting Enough Roughage?

So many foods contain fiber that it isn't too difficult to increase your daily intake (see table 1).  A fiber supplement can help, but should not be a substitute for fiber-rich foods.  High fiber foods also contain nutrients that may prevent or reduce the risk of chronic disease. Here are some helpful tips for getting enough roughage:

  • Read food labels. The labels of almost all foods will tell you the amount of dietary fiber in each serving, as well as the Percent Daily Value (DV) based on a 2,000-calorie diet.  For instance, if a half cup serving of a food provides 10 grams of dietary fiber, one serving provides 40 percent of the recommended DV.  The food label can state that a product is "a good source" of fiber if it contributes 10 percent of the DV—2.5 grams of fiber per serving.  The package can claim "high in", "rich in", or "excellent source of" fiber if the product provides 20 percent of the DV—5 grams per serving.
  • Use the US Department of Agriculture's food pyramid as a guide.  If you eat 2 to 4 servings of fruit, 3 to 5 servings of vegetables, and 6 to 11 servings of cereal and grain foods, as recommended by the pyramid, you should have no trouble getting 25 to 30 grams of fiber a day.
  • Start the day with a whole-grain cereal that contains at least 5 grams of fiber per serving.  Top with wheat germ, raisins, bananas, or berries, all of which are good sources of fiber.
  • When appropriate, eat vegetables raw.  Cooking vegetables may reduce fiber content by breaking down some fiber into its carbohydrate components.  When you do cook vegetables, microwave or steam only until they are al dente—tender, but still firm to the bite.
  • Avoid peeling fruits and vegetables; eating the skin and membranes ensures that you get every bit of fiber.  Rinse with warm water to remove surface dirt and bacteria before eating.  Also, keep in mind that whole fruits and vegetables contain more fiber than juice, which lacks the skin and membranes.
  • Eat liberal amounts of foods that contain unprocessed grains in your diet: whole-wheat products such as bulgur, couscous or kasha ad whole-grain breads, cereal and pasta.
  • Add beans to soups, stews and salads; a couple of times a week, substitute legume-based dishes (such as lentil soup, bean burritos, or rice and beans) for those made with meat.
  • Keep fresh and dried fruit on hand for snacks.
  • Caution:  When increasing the fiber content of your diet, it's best to take it slow.  Add just a few grams at a time to allow the intestinal tract to adjust; otherwise, abdominal cramps, gas, bloating, and diarrhea or constipation may result.  Other ways to help minimize these effects:
  • Don't cook dried beans in the same water you soak them in.
  • Use enzyme products, such as Beano or Say Yes To Beans, that help fight fiber.
  • Drink at least 2 liters (8cups) of fluid daily.


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