dietary fiber, a good carbohydrate

Individuals who opt to follow low-carb diet plans to help them lose weight may miss out on some important carbohydrates — those provided by fiber. 

Fiber is a collection of complex, nondigestible carbohydrates and lignin, which is part of a plant’s cell wall structure. Because the body cannot absorb fiber, it contributes no calories to one’s diet. 

“The best sources (of fiber) are legumes, whole grains, and fruits and vegetables,” said Sharron Coplin, registered dietitian and instructor at the Ohio State University’s Department of Human Nutrition. Eating plenty of these foods will ensure that one consumes the expert-recommended 20 to 30 grams of fiber a day, or 14 grams per 1,000 calories consumed. Reaching this recommended intake may seem unobtainable, but making frequent fiber-friendly decisions will help fulfill it. 

The U.S. Department of Agriculture has three recommendations for maximizing intake of beneficial carbohydrates (those rich in fiber) and minimizing intake of harmful ones (e.g. sugars, caloric sweeteners). 

• Choose fiber-rich fruits, vegetables and whole grain often.
• Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH eating plan.
• Practice good oral hygiene and consume sugar- and starch-containing foods and beverages less frequently.

In addition to the above tips, the USDA outlines more specific diet suggestions for achieving the recommended dietary fiber intake. Be sure to eat mostly whole fruit (fresh, frozen, canned or dried) as opposed to juice. Consume legumes, including dried beans and peas, multiple times a week. Make sure at least one-half of daily grain serving consumption is made up of whole grains. 

Incorporating the fiber-friendly tips outlined above into one’s diet does have health benefits. According to the USDA’s Dietary Guidelines for Americans 2005, “Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease and improvement in laxation.” 

Lowering the risk of type 2 diabetes is another relationship researchers are exploring concerning diets rich in fiber. 

Who should be most concerned about dietary fiber consumption? The USDA reports that constipation affects 20 percent of individuals over the age of 65, thus it recommends older adults pay particular attention to fiber intake. Children’s diets also need consideration when it comes to dietary fiber. It is imperative that children consume the recommended amount of fiber and limit their intake of caloric sweeteners. 

For the USDA’s complete Dietary Guidelines for Americans 2005 visit healthierus.gov. Additional information on the food pyramid and grain/fiber consumption is available at mypyramid.gov. 

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