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By HELEN W. SMITH
Extension Agent, Hone Economics
It seems that every month the food industry celebrates a certain food. Recently, I received information from one of the cereal companies promoting National Fiber Focus Month in February, 1994.
What Is Fiber?
What grandma called roughage, scientists know as fiber. Fiber is an important part of a healthful diet. In fact, health experts recommend we eat 20 to 35 grams of fiber each day.
Foods vary in the amount and type of fiber they contain. Many fruits and vegetables, nuts and seeds, grains such as whole grain breads, brown rice, and whole grain and bran cereals are good sources of fiber.
' ' ' i Health Benefits
There is no RDA for fiber, but there are reasons to include fiber in the diet:
Aids digestion-Fiber has a bulking effect in the intestinal tract because it absorbs water. Constipation is often related to not enough dietary fiber.
But if you’re not used to eating foods high in fiber, increase fiber gradually. Since fiber draws water into the large intestine, be sure to drink plenty of liquids every day.
Asset in weight control-High fiber foods have satiety value or a feeling of fullness. When someone is trying to lose weight, if they fill up on fruits, vegetables, breads, and grains, they will be less tempted to eat foods high in fat and calories. -
Some types of fiber (especially soluble fiber) may help lower blood cholesterol when eaten as part of a diet low in saturated fat and cholesterol and rich in fiber-containing grain foods, fruits, and vegetables.
Normally, foods high in fiber are low in fat, cholesterol, sugar, and sodium.
Tips To Increase Fiber
In Your Diet
Try a whole-grain breakfast cereal, such as hot oatmeal or readyto-eat bran flakes, raisin bran, or wheat flakes. It doesn’t have to be 100 percent bran-look for a cereal with two or more grams of dietary fiber per serving.
• Choose baked goods made using whole grains, such as whole-wheat bread, oatmeal bread and muffins, multigrain bread, graham crackers, and whole-wheat bagels. Make sure
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