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This is one rumor that's absolutely true, says
Dr. Eugene Young, a gastroenterologist at
Genesis HealthCare System, Zanesville, Ohio.
"Right now Americans consume about 15
grams of fber per day, but that's not enough,"
says Dr. Young. "Our typical diets tend to
be high in animal protein, we eat a lot of
processed foods, and we don't eat enough
whole grains."
Women under 50 need 25 grams of fber
per day, while men need 38 grams. Over age
50, those numbers drop to 21 and 30 grams,
respectively, because adults over 50 should
consume fewer calories overall. Children need
about 15 to 20 grams per day, depending
upon the number of calories they consume.
A good general guideline is about 14 grams
of fber per 1,000 calories, says Dr. Young.
A:
The real truth
about dietary fber
I keep hearing that Americans
don't get enough fber. Is that true
or just the latest diet hype?
Q:
A:
Q:
What's the best way for me to
get more fber in my diet?
Registered dietitian Rebecca White at
Riverview Medical Center in Wisconsin Rapids,
Wis., recommends looking to food frst. "While
there are fber supplements out there, you're
better off getting your fber from food sources,"
she says. "Whole grains, fruits and vegetables,
legumes and lentils are all good sources of
fber. Sweet potatoes have a lot of fber. A lot
of people use fax seeds, but nuts are also a
good source of fber."
A:
Q:
Anything else I should know
about fber?
Don't increase your intake too quickly, says
Dr. Young. Doing so can cause a host of
unpleasant gastrointestinal symptoms. Instead,
aim for a slight increase of about 5 grams
per day until you reach the amount that is
recommended for your age.
A:
Q:
Why is fber so important, anyway?
Fiber has many healthy benefts, says registered
dietitian Gloris Xynos, education coordinator
at St. Luke's Hospital, Chesterfeld, Mo. "Fiber
helps digestion by keeping your bowels moving
regularly, which also staves off diverticular
disease," says Xynos. "Beyond that, studies
show that a diet rich in fber can reduce the
risk of developing heart disease and diabetes.
It also helps lower bad cholesterol. Fiber may
also help with weight loss because it provides
a sense of fullness."