Fit in More Fiber

Last Updated: June 1, 2003

The first results from the largest scientific study to ever investigate the links between diet and cancer risk were released in May 2003, and they strongly support a role for dietary fiber in the prevention of colon cancer. Experts at the American Institute for Cancer Research (AICR) and the World Cancer Research Fund International (WCRF International) welcomed these newly published findings, and said they will help to clarify the role that fiber plays in our health.

So think veggies, fruits and other fiber-rich foods when planning your meals and snacks.

What are the best sources of dietary fiber?
Foods that come from plants, including vegetables, fruits, whole grains and beans are the best sources of dietary fiber. Animal products, such as meat, cheese and eggs, don’t contain any fiber.

Some people, because of age or illness, find that they cannot comfortably digest high-fiber foods. If this is the case for you, speak with your physician or a registered dietitian about alternatives.

How much dietary fiber should I eat each day?
Nutrition experts suggest eating between 20 and 35 grams. But there’s no need to count. If you eat the recommended minimum of five servings of fruits and vegetables each day, as well as seven servings of whole grains and beans, you’ll be getting enough fiber. And it’s not as difficult as you might think.

A serving of fruits or vegetables is equal to just one apple or peach, one-half cup of pineapple chunks, one-half cup of chopped broccoli or one-quarter cup of raisins.

Servings of grains and beans add up even faster. The two slices of bread on a sandwich equal two servings, as does a cup of rice or pasta. A cup of beans equals two servings, and you can wrap them in a whole wheat tortilla for one more. Your morning bowl of cereal probably contains two or more servings.

If you find that you need more fiber to your diet, cut back on pastries and choose fruit for dessert and snacks. Reduce meat servings and add more vegetables, fruits, whole grains and beans to every meal.

Increase fiber slowly
It is possible to eat too much of a good thing. Eating very large amounts of fiber (60 grams or more) may pose unwanted side effects. A person may experience more gas than usual. Eating a very high fiber diet and not drinking enough water may leave the stool very hard and difficult to eliminate.

The recommended daily intake of dietary fiber is 20 to 35 grams. At this level, you will experience only the beneficial effects of dietary fiber. It is a good idea, however, to increase fiber gradually and drink at least eight 8-ounce glasses of water (or other uncaffeinated beverages) a day. This will help your body adjust to the change.

Look at your dinner plate.
Are you eating to protect your body against cancer? Form the habit of filling at least two-thirds (or more) of your plate with vegetables, fruits, whole grains and beans - especially vegetables and fruits - and one-third (or less) with lean meat and dairy. This kind of diet is naturally low in fat and calories and high in vitamins, minerals, phytochemicals and dietary fiber. Eating these nutritious foods can help you reduce your cancer risk, increase your energy and enjoy better health at the same time.

You’ll find lots of healthy recipes at www.aicr.org. Also, use the FREE nutrition hotline to get personalized answers from experts in the field of nutrition and cancer.

New Waldorf Salad
The high-fat classic is updated by using fat-free mayonnaise and adding succulent, ripe cherries for brilliant color and juicy taste. To save preparation time, use frozen or canned cherries.

1 cup thinly sliced celery
1 cup pitted, sweet dark fresh cherries, halved
1 cup diced Red Delicious apple
1/2 cup dark seedless raisins
1/4 cup toasted walnut halves
1/2 cup fat-free mayonnaise
2 tsp. fresh lemon juice
1/2 tsp. lemon zest
4 cups dark leafy greens

In salad bowl, combine celery, cherries, apple, raisins and walnuts. In measuring cup, whisk together mayonnaise, lemon juice and lemon zest. Toss salad with dressing. Serve over greens of choice.
Makes 4 servings. Per serving: 159 calories, 5 g total fat (<1 g saturated fat), 30 g carbohydrates, 3 g protein, 4 g dietary fiber, 51 mg sodium.

Source: American Institute for Cancer Research

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