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High-Fiber Foods May Be Coming Back

Marian Burros New York Times

Mention the word “fiber,” and the odious oat-bran craze of the late 1980s springs to mind. Those who gagged each morning on a 400-calorie, 20-gram fiber muffin cheered when they learned that oat bran made only a modest impact on cholesterol levels.

So oat bran went out of fashion, and fiber went back to its usual spot on people’s nutritional totem pole - the bottom - to be replaced by newer nutritional fads like phytochemicals, antioxidants and fat-free products.

But fiber may be on its way back into America’s nutritional consciousness as one of the key elements in the new dietary guidelines published by both the American Heart Association and American Cancer Society.

A number of studies have linked a high-fiber diet to a reduced risk of colon cancer. In addition, a highfiber diet lessens the risk of gastrointestinal disorders like constipation, helps control diabetes, controls obesity and may reduce the risk of hypertension.

Americans consume 10 to 15 grams of fiber a day, far short of the Food and Drug Administration and Department of Agriculture dietary guidelines, which recommend 20 to 35 grams.

But you don’t have to have a daily diet of oat bran or 12 slices of whole-wheat bread to achieve a higher level. Fiber, the component of food not broken down by the digestive system, can be found everywhere in the plant kingdom. The new nutrition label on packaged products makes it easier to find fiber because it must be listed.

In addition, fiber claims must follow certain guidelines. “Good source of fiber” or “contains fiber” mean the product provides 2.5 to 4.9 grams a serving. Foods labeled “high in fiber” or “rich in fiber” must have a minimum of 5 grams a serving.

Breads that are made of whole wheat, whole grain or whole oats are higher in fiber than white bread, and these ingredients must be listed first on the ingredient statement to assure the buyer of a reasonable amount of fiber. The coarser the grain, in bread and indeed all grain products, the higher the fiber content. Stone-ground flour, for example, is better than commercially milled flour.

As for fruits and vegetables, how crunchy something is does not provide a clue about how much fiber it contains, but any fruit or vegetable is preferable to none.

Keep in mind the five-a-day program: five small servings of fruit and vegetables every day. Combine that with the six to 11 servings of grains a day (combinations of half-cups of cooked grain and slices of bread) recommended by the federal dietary guidelines, and it is fairly easy to get enough fiber if the grains consumed are whole grains.

Raw foods are often higher in fiber than cooked, but in some cases, it depends on how the food is cooked. For instance, toasting and sauteing most foods can increase their fiber content. Sauteing (in small amounts of oil), steaming or microwaving are preferable to boiling. Frying does add fiber, but the trade-off in fat calories isn’t worth it.

Vegetables and fruits with skins have more fiber than when peeled. Pureeing reduces fiber content; the process that turns fruits or vegetables into juices also breaks down the fiber. Fiber should be introduced into the diet slowly to give the intestines an opportunity to adjust and to reduce gas and bloating.

An increase in fiber should be accompanied by an increase in fluid intake. Without enough liquid, fiber can plug up the intestines. Add 64 ounces of fluid a day if you consume the recommended amount of fiber.

As for fiber supplements, as the Heart Association and Cancer Society state in their guidelines, food is always a better way. Supplements do not provide any of the nutrients found in high-fiber foods.