How Much Fiber Should You Eat?

At your last health checkup, your doctor may have recommended that you include lots of fiber in your diet. There's good reason to eat a fiber-rich diet - not only does fiber help to prevent constipation and improve bowel regularity, but now researchers report that a high-fiber diet can reduce cardiovascular risk, cholesterol and blood pressure.

Researchers from the U.S. Food and Drug Administration (FDA) studied a group of 68 adults. Each of the adults consumed a high-fiber diet (of four or more servings of fiber a day) for one month, and then consumed a control diet that was low in fat and cholesterol for one month. Weight, blood pressure and cholesterol were monitored before, during and after the study.

The high-fiber diet reduced total cholesterol and reduced the study participants' risk of cardiovascular disease by about 4%, compared to the low-fat, low-cholesterol diet. Both diets reduced blood pressure slightly, and participants rated both diets similarly in terms of taste.

Are you ready to include more fiber-rich foods in your diet? Fresh fruits and vegetables such as apples and potatoes with skin are a good source of fiber, as are whole grains such as cereals, oats and beans. Check food labels for fiber content - the United States Department of Agriculture recommends between 20 and 35 grams of fiber each day, which you can get by eating by the Food Guide Pyramid guidelines. Increase your fiber intake gradually and drink plenty of water because adding lots of fiber to your diet too rapidly can cause bloating and gas.

Sources: Jenkins DJ, Kendall CW, Vuksan V, Vidgen E, Parker T, Faulkner D, Mehling CC, Garsetti M, Testolin G, Cunnane SC, Ryan MA, Corey PN.
http://www.lifeclinic.com/focus/nutrition/articleView.asp?MessageID=1882

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