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Inadequate Fiber Intake
  Diet, Fiber, Inadequate Intake
 Conditions that suggest it
 Contributing risk factors
 Treatment recommendations
 


Fiber is the material that gives plants texture and support; it is a type of carbohydrate that is not digested but remains an essential part of a healthy diet. Adults need 25-35gm of dietary fiber each day, yet the majority of us only get half this amount. For children over the age of two, a simple rule of thumb is the child's age plus 5, equals the grams of fiber needed daily. A diet rich in fiber may help to manage and protect against numerous diseases and help to promote regular bowel movements. Treatment & Prevention

To get enough fiber in your diet, include at least five servings of fruit and vegetables and at least five servings of whole grain breads or cereals daily. Take the time to read nutrition labels. Look for whole grains listed in the ingredients list and check out the dietary fiber content on the nutrition information label. Try not to rely on just one high fiber food such as bran to increase your fiber intake. Choose from a variety of high fiber foods to ensure you are getting both types of fiber and their individual health benefits.

The key to enjoying fiber and reaping its full benefits is to introduce fiber gradually. Add a new high fiber food every few days. In addition, make sure to consume adequate water to aid in digestion and prevent side effects such as gas and bloating. Keep your body well hydrated with 6-8 glasses of fluid daily. Include a glass of water with each meal and snack and drink extra water with coffee, alcohol and sweet or salty foods.





Conditions that suggest Inadequate Fiber Intake:
Digestion  Constipation
  Diverticular Disease
  Hemorrhoids

Tumors, Malignant
  Colon Cancer
 Low fiber intakes have been strongly linked to an increased risk for developing colon cancer.

Risk factors for Inadequate Fiber Intake:
Supplements and MedicationsCounter-indicators:
  (High) psyllium seed use

Symptoms - Food - Intake
  Low fruit/vegetable consumption
  (High) deep-fried food consumption
  (High) fast food consumption
  (High) dairy product consumption

Counter-indicators:
  Frequent soy consumption
  Moderate/high fruit/vegetable consumption

Recommendations and treatments for Inadequate Fiber Intake:
Diet  High/Increased Fiber Diet
  Increased Fruit/Vegetable Consumption
  Plant-Based Nutrition
  Dairy Products Avoidance
 Consider replacing a significant amount of the dairy products in your diet with high-fiber foods such as those made from fruits, vegetables, nuts, beans or grains.


KEY
Weak or unproven link
Strong or generally accepted link
Proven definite or direct link
Weakly counter-indicative
Strongly counter-indicative
May do some good
Highly recommended


GLOSSARY

Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.

Carbohydrates (Carbohydrate)
The sugars and starches in food. Sugars are called simple carbohydrates and found in such foods as fruit and table sugar. Complex carbohydrates are composed of large numbers of sugar molecules joined together, and are found in grains, legumes, and vegetables like potatoes, squash, and corn.

Colon (Colonic)
The part of the large intestine that extends to the rectum. The colon takes the contents of the small intestine, moving them to the rectum by contracting.

Dietary Fiber (Insoluble Fiber, Insoluble Fibers, Soluble Fiber, Soluble Fibers)
There are two types of dietary fiber - soluble and insoluble. Insoluble fiber acts like a sponge; it absorbs water and moves solid waste out of the intestines. It is found mainly in whole grains and on the outside of seeds, fruits, and legumes. Soluble fiber is found in fruits, vegetables, seeds, brown rice, barley, oats and oat bran. It forms a gel when mixed with liquid producing a softer stool. It also prevents and reduces the absorption of certain substances from the intestines into the bloodstream.

Gram (gm, gms, Gramme, Grammes, Grams)
A metric unit of weight, there being approximately 28 grams in one ounce.




Last updated: Sep 28, 2008
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