Recommended High-Fiber Diet

Consuming a high-fiber diet is essential to a healthy digestive system.  In addition, a high-fiber diet may help to reduce the risk of obesity, heart disease and diabetes.  Our physicians recommend that an individual consumes 25-35 grams of fiber a day.  Most people eat between 10-15 grams of fiber per day, thus lacking 20-25 grams per day.

Fiber comes from plants and is found in grains, cereals, fruits, vegetables, nuts, seeds and legumes.  Meat, fish and milk products do not contain fiber.  Good sources of soluble fiber are: oatmeal, oat bran, legumes, and most vegetables.  Good sources of insoluble fiber are whole grains, and fruits and vegetables that have edible skins and seeds.

Our physicians recommend keeping a fiber diary to accurately measure fiber consumed per day.  Check product labels for size of serving and fiber content per serving.  If you find that you are not eating 25-35 grams of fiber per day, you may need to add a fiber supplement to your diet.  We recommend: Metamucil 1 Tablespoon per day; Citrucel 1 Tablespoon per day; Hydorcil 1 Tablespoon per day; Fibercon 2 pills per day; Wheat Bran 1-2 teaspoons per day.  You can sprinkle these on cereal or add to water.  It is also recommended that you drink 6 glasses of water or juice per day.

For further information, go to www.gicare.com.