Are you getting enough fiber? If the answer is no, you're not alone. The Dietary Guidelines for Americans 2005 recommend that children (ages 1 and up) and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day,

"That means a person who eats 2,500 calories each day should get at least 35 grams of fiber, while a person who eats 1,700 calories each day needs somewhat less fiber, about 24 grams," explains Jennifer Nance, University of Illinois Extension educator and registered dietitian. "But, most of us do well to get 11grams of fiber each day."

So what's all the fuss about? Nance says a diet rich in fiber offers huge benefits:

• Helps prevent constipation and diarrhea
• May help prevent colon cancer
• May help lower cholesterol
• Can help reduce the risk of heart disease
• May help increase the feeling of fullness

That's wonderful you say, but where's all the fiber hiding? Whole grains, fruits, vegetables, and beans are excellent sources of fiber.

So how can you tell if a food is high in fiber? Read the nutrition facts label. A "high fiber" food will have 5 grams or more of fiber per serving. Foods that are considered "good" sources of fiber will contain 2.5 to 4.5 grams of fiber per serving. Don't forget about all the tasty fruits and vegetables!

Here are some fiber comparisons to get you thinking:

1/2 cup beans or lentils – 6 to 9g
1/2 cup 100% bran cereal – 8.8g
1 sweet potato with peel – 4.8g
1/2 cup green peas – 4.4g
1/2 cup raspberries – 4g
1 apple with skin – 3.3 g
1/2 cup whole grain spaghetti – 3.1g
1/2 cup broccoli – 2.8g

Nance advises that you gradually increase your fiber intake over a few weeks and drink plenty of liquids each day. Try this recipe for a whopping 17 grams of fiber per serving!

Red Beans and Rice
serves 8
1 pound dry red beans, soaked overnight and drained
6 cups water
1-1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped green pepper
3 tablespoons minced garlic
3 tablespoons chopped parsley
2 teaspoons dried thyme, crushed
1 teaspoon salt
1 teaspoon pepper
4 cups prepared brown rice

In a 5-quart pot combine soaked beans, water, onion, celery, and bay leaves. Bring to a boil then reduce heat. Cover and cook over low heat for about 1 hour. Remove bay leaves. Add green pepper, garlic, parsley, thyme, salt and pepper. Cook over low heat until liquid is thick, about 1-1/2 hours. Serve over hot, cooked brown rice.

Source: Jennifer Nance, R.D., Unit Educator, Family Nutrition Program, jnance@uiuc.edu