April 3, 2003

Prairie Fare: Fiber Up Your Diet

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Nutrition science has come a long way, but many of the common sense facts known by our grandmothers take a while for science to prove. For example, it’s healthier to eat an apple than drink apple juice. Whole grain cereals and breads are healthier than highly refined sweetened cereals.

Grandma, with her steaming pot of oatmeal cooking on the stove and basket of apples on the table, knew this without any scientific data.

What’s in these less refined foods that makes them "healthy?" The secret lies in the fiber and other plant chemicals, or phytochemicals, they contain.

Eating a fiber-rich diet has many health benefits. Researchers have shown that certain types of fiber can help with diabetes control, reduce risk of colon cancer, prevent constipation and lower blood cholesterol. Fiber also fills you up, so eating a fiber-rich diet may help with weight management, too.

Experts recommend 20 to 30 grams of fiber daily, but there is such a thing as too much fiber. Too much fiber can lead to bloating and gas formation. Since fiber is indigestible, it also can replace needed calories for some individuals who need to maintain or gain weight.

In high amounts, fiber can bind to calcium, iron and magnesium, so the body may not be able to use these minerals as efficiently. Without drinking enough water, too much fiber can lead to, rather than alleviate, constipation.

Do you need fiber supplements to meet the goal? Fiber is abundantly available in our food supply, so for most people, fiber needs can be met with foods unless a medical professional suggests otherwise. Legumes, whole grain cereals, nuts, fruits and vegetables are our best fiber sources. Read the "dietary fiber" section of the Nutrition Facts label to learn about fiber content.

Here are some tips to "fiber up" your diet:

• When asked to choose "white or wheat," opt for wheat bread.
• Add some extra veggies to your sandwich or pizza.
• Compare labels and choose higher-fiber cereals at the grocery store. A cup of bran flakes contains about 7.5 grams of fiber, while a cup of corn flakes contains 1.1 grams of fiber.
• Choose whole grain bread, pasta and cereal products. On the ingredient label, look for whole wheat or oatmeal as one of the first ingredients.
• Eat more legumes, such as cooked dry edible beans, peas and lentils.
• Snack on carrots, celery, raisins and other fruits and vegetables.
• Don’t peel apples or pears before eating them (but wash them well). An unpeeled large apple contains 3.6 grams of fiber, while a peeled apple contains 2.6 grams.

And don’t forget to drink plenty of water when you increase your fiber intake. Here’s a favorite salad recipe that’s fiber-rich and easy to make.

Lite Italian Pasta Bean Salad

1 c. spiral macaroni, dry (colored or regular)
1 small head fresh broccoli, cut into bite-size pieces
2 carrots, peeled and diced
1 tomato, diced
1 15-oz. can black or great northern beans, drained and rinsed
1/2 c. lite Italian dressing
1/2 c. grated Parmesan cheese

Cook macaroni in large saucepan of water until just tender. Drain and rinse with cold water. In a large bowl, mix broccoli, carrots, and tomato. Add rest of ingredients to vegetables and stir gently. Cover and chill. Before serving, stir salad; add additional dressing if necessary to moisten.

Makes 8 servings. Each serving contains 160 calories, 4 grams fat, 23 grams carbohydrate and 4.4 grams fiber.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu

[Editors: We’ve updated the illustrated column identifier for Julie Garden-Robinson’s Prairie Fare column. If you’re using an older version or if you would like to use the identifier, please download this printable EPS file. Prairie Fare (142 Kb eps file)]