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While fiber is not considered, to be an essential nutrient, it has many benefits. High fiber diets are believed to help reduce the risk of appendicitis, ulcerative colitis, diverticular disease, and hemorrhoids. Research suggests that low fiber diets may be related to the susceptibility of colon cancer.
Most fiber is classified as complex carbohydrates. Dietary fiber essentially comes from cell wall materials of plants that is resistant to the human digestive enzymes. Cereals, vegetables, fruits and nuts are major food sources. Refined flours as used in breads have about 3-4 percent dietary fiber; whole grains have 11-14 percent. Fresh fruits and vegetables have water diluted dietary fiber: fresh vegetables 3-4 percent and fresh fruits 1-2 percent. Legumes such as peas and beans contain about 6 percent dietary fiber.
Researchers have not yet determined the amount of fiber one should eat daily. A reasonable goal felt by some is to increase the dietary fiber gradually to approximately 40 grams per day.
Before increasing fiber intake, some points to consider are:
• Remember that the key word is moderation. Don’t consume whole boxes of bran or bottles of pills. The goal is to change the type of foods consumed, not just to add fiber to the diet.
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