Getting enough fiber on the giraffe Diet

Fiber, Fiber, and More Fiber
Fiber is an important part of a healthy diet. It helps to maintain bowel regularity by adding bulk to stools and drawing water into the digestive tract. Fiber has also been shown to reduce cholesterol levels and decrease the risk of heart disease and diabetes. Unfortunately, most Americans get less than half of the fiber they need. The general recommended daily allowance is 20-25 grams per day.

How much fiber do you need?
The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults*:

	Age 50 and younger	Age 51 and older
Men	38 grams	30 grams
Women	25 grams	21 grams

*From Mayoclinic.com

Why eat fiber?
Colon cancer is a major health problem. This disease is most common in Western cultures such as ours. Most colon cancer starts out as a colon polyp, a benign mushroom-shaped growth. In time it grows, and in some people it becomes cancerous.

There is a very low rate of colon cancer in residents of countries where grains are unprocessed and still contain their fiber and other natural nutrients. Cancer-containing agents (carcinogens) remain in contact with the colon wall for a longer time and in higher concentrations. Fiber tends to add bulk to your stools which may act to dilute these carcinogens by moving them through the bowel more quickly. Having little carcinogenic exposure to the colon will mean fewer colon polyps and less cancer. So by adding plenty of fiber to your diet you are naturally helping yourself to ward off colon cancer.

Having plenty of fiber in the diet can also help with weight loss. Fiber helps us to get rid of wastes and helps to keep food moving through the intestine. The more fiber you eat, the more waste your body gets rid of.

Another positive benefit to fiber is that it can help make you feel full. By eating high fiber foods you may not feel as hungry, and therefore eat fewer calories. Both of these benefits help with maintaining a normal weight.

That’s a lot of roughage!
The recommended amount of fiber is 20 or so grams per day. For most people, this is a lot of fiber! Most people do not consume this much each day because their diets are devoid of vegetables, whole grains, and complex carbohydrates. Patients have told us that they eat fruit and vegetables everyday, so therefore, they consume adequate fiber. One piece of fruit contains 3 or 4 grams of fiber. Whole grain breads and cereals should contain at least 5 grams of fiber to be considered high fiber. Regular breads and cereals typically contain a measly 1 or 2 grams per serving. Vegetables contain about 4-8 grams of fiber per serving on average. Fresh produce contains more fiber than canned or frozen varieties. Legumes such as lentils, beans, and split peas contain upwards of 10 grams of fiber per serving and are obviously a very good fiber source. Read your labels! What we need you to consume are complex carbohydrates versus simple carbohydrates!

What Are Complex Carbohydrates?
In the world of nutrition, you hear a lot about carbohydrates. The terms complex carbohydrates, simple carbohydrates, and then carbs for short, are used to describe foods. But, what do all those terms mean? Many patients come here who ask what exactly a complex carb is when we're going over the breakdown for their Hauser Diet plans. This is an important concept to grasp, so read on to make sure you are truly aware of the nutritional quality of your food choices.

NEXT: Getting Enough Fiber on the giraffe diet – Part 2