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Getting Beyond Bran BudsTo get more fiber into your diet, look past the 'usual suspects'You know the importance of fiber in your diet. Everyone needs it to help lower cholesterol, regulate blood sugar and maintain a healthy colon, especially after age 50 when the risk for colon cancer increases. But chances are you’re only getting about half the recommended amount.If a diet big on Bran Buds and broccoli doesn’t top your culinary hit parade, get sneaky! Once you look beyond the usual suspects, boosting your daily fiber intake may be easier, and more delicious, than you think. “Many of my older patients run the risk of getting too little fiber because, being less active, they get by on fewer meals a day,” says Lehigh Valley Hospital and Health Network gastroenterologist Carl D’Angelo, M.D. “Increasing your fiber is like learning to ride a bicycle; you have to take it gradually. You may fall off, but eventually you’ll stay on.” What’s a good target to aim for? “Most people over 50 consume about 2,000 calories a day and should strive for about 1 gram of fiber per 100 calories,” says Lehigh Valley Hospital and Health Network registered dietitian Brenda Kull. That means a daily goal of 20 grams of fiber. Start by adding one high-fiber food (or several smaller sources) a day. Boost your fiber intake as your system adjusts, Kull says. And, since fiber absorbs water, be sure you’re drinking up to eight 8-ounce glasses of water or other non-caffeinated fluids a day.
Want to Know More? For more information on the health benefits of fiber, click here. This page last updated 2/12/08 04:08 PM
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