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Value Choice™ Monthly Health Tips

September 2010:

Is Fiber Hard to Swallow?

Most Americans consume 14-15 grams of fiber per day on average while the recommendation is 20-35 grams per day. Dietary fiber has many health benefits including:

-lowering cholesterol levels
-controlling weight (as part of a healthful lifestyle)
-reducing your risk of colon cancer
-decreasing risk of type 2 diabetes
-improving blood pressure
-preventing and improving constipation

Fiber is found in fruits, vegetables, whole grains, beans, legumes, nuts, and seeds. High fiber fruits include raspberries, pears (with the skin) and apple (with the skin). High fiber vegetables include cooked artichoke, cooked peas, and boiled broccoli. High fiber grains include whole wheat spaghetti noodles, pearled barley, and bran flakes. High fiber legumes, nuts, and seeds include cooked split peas, lentils, and black beans.

Interestingly 30% of consumers make it a point to eat fiber rich foods and 65.6% of consumers say that "high fiber" is the most important health claim followed closely by "whole grains." Shockingly, only 1 in 5 shoppers actually looks for products with added fiber. 

So what is keeping Americans from eating enough fiber? Twenty-seven percent of consumers think that foods with added fiber have an unpleasant taste and 25 % of consumers think fiber is only necessary for those who have digestive problems.

High fiber diets are not a fad diet and are here to stay. So continue to make an effort to boost fiber in your diet.

Mary Jo Brunner MR, RD, CD

Please note: The information provided here is for educational purposes only. It is not intended to diagnose or treat any particular illness or condition, nor is it intended to support any particular product or service. You should always consult your healthcare provider prior to making any changes to your healthcare routine.