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*Fiber*	List All Literature Bites

Within the three main food contributors to total fiber intake (vegetable, fruit, and cereal), cereal fiber was most strongly associated with a reduced risk of total MI (Myocardial Infarctions, aka heart attacks). Our results support current national dietary guidelines to increase dietary fiber intake and suggest that fiber, independent of fat intake, is an important dietary component for the prevention of coronary disease.

Rimm EB, et al. "Vegetable, fruit, and cereal fiber intake and risk of coronary disease among men" JAMA Feb 14, 1996

Another study found that young adults who ate at least 21 grams of fiber per day gained, on average, eight pounds less over the 10-year period than those who ate the least amount of fiber. The new study involved more than 2,900 adults who consumed 15 to 25 grams of fiber daily. In the study fiber consumption also seemed to provide a more accurate gauge than fat consumption when predicting weight gain, blood cholesterol levels and other risks for cardiovascular disease.

Ludwig DS, to be published in JAMA, as reported by the Associated Press, October, 1999

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Comment:

"FIBER - Are you getting enough?" by Kelly Fletcher
from Health Equatilons Newsletter, vol.7, p.6, Fall 1999

People who restrict carbohydrate intake to lose weight and/or lower triglycerides and cholesterol often share a common complaint --constipation. Whether you share this complaint or not, you should always keep in mind the importance of getting enough fiber.

Fiber is the non-digestible portion of certain carbohydrates (plants and whole grains) that helps move food substances properly through the digestive tract. Although it offers no vitamins, minerals or calories, fiber is essential to good health. The two types of fiber, soluble and insoluble, come from different food sources and have complementary functions.

*some sources of the 2 types of fiber*
Insoluable Fiber	Soluable Fiber
whole wheat bran vegetables whole grains	oats legumes barley apples citrus fruits strawberries carrots

Together they absorb water, add bulk and soften the stool. Both types of fiber are important in the diet, yet fiber should come primarily from insoluble sources since this is the predominant form found in nature.

Intestinal health is fiber's primary role. It also plays a part in controlling blood sugar, lowering the risk of cardiovascular disease, diminishing the risk of colorectal cancer and assisting with weight loss by offering a feeling of fullness. The overall benefits of fiber cannot be emphasized enough.

Daily intake of fiber should fall in the range of 20-35 grams with sufficient water intake (8-10 glasses daily). Without sufficient water, increased fiber can actually worsen constipation. If fiber intake has been sub-optimal, it is best to increase dietary fiber slowly to prevent gas, bloating, and/or diarrhea.

Here are some suggestions for getting adequate fiber when eating between 20-60 grams of carbohydrate at each meal. Light carbohydrate vegetables may be added as desired to any meal. (Editor's Note: PLEASE BE AWARE, THESE TABLES SUGGEST SOURCES OF FIBER ONLY. NOTICEABLY LACKING IN PROTEIN AND FAT, THEY ARE NOT INTENDED AS MENUS FOR COMPLETE MEALS.)

20 gram carbohydrate/meal, 21 gram fiber/day
BREAKFAST	1/3 cup All Bran*
LUNCH	1 slice whole grain bread for sandwich (add lettuce, tomato, sprouts as desired), 1 raw carrot
DINNER	1/4 cup brown rice, 1 cup broccoli (eat more broccoli if desired), tossed salad

30 gram carbohydrate/meal, 24gram fiber/day
BREAKFAST	2/3 cup All Bran* cereal, 1 cup light carbohydrate vegetables in an omelet (i.e., mushrooms, spinach, tomatoes, zucchini, peppers)
LUNCH	1 slice whole grain bread for sandwich (add lettuce, tomato, sprouts as desired), 2 carrots or 1 orange
DINNER	1/3 cup brown rice, 4 asparagus spears, tossed salad, 1/2 baked apple with cinnamon

40 gram carbohydrate/meal, 27gram fiber/day
BREAKFAST	3/4 cup Raisin Bran*
LUNCH	2 slices whole grain bread for sandwich (add lettuce, tomato, sprouts as desired), 1 kiwi
DINNER	1/3 cup brown rice, 1 cup broccoli, tossed salad, baked apple with cinnamon

60 gram carbohydrate/meal, 37gram fiber/day
BREAKFAST	1 cup Raisin Bran*, 1/2 grapefruit
LUNCH	2 slices whole grain bread for sandwich (add lettuce, tomato, sprouts as desired), 2 carrots and 1 orange
DINNER	1/2 cup brown rice, 1 and 1/2 cups broccoli, tossed salad, baked apple with cinnamon

*Cereal portions are such that 4 ounces of milk may be added without exceeding the carbohydrate recommendation.

Hint: You may want to cut up vegetables ahead of time so you are more likely to use them in salads.

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