How Much Fiber Is Enough In Your Diet?

QUESTION: Could you please explain a bit about fiber. It seems as all the
magazines tell how good it is, but fail to explain just what it is. How much
of this material is enough in your diet? I've had my share of over doing a
good thing and don't want to do that with this.
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ANSWER: In recent years, fiber has been described as the preventative element
in food that may affect the development of many diseases, from cancer of the
colon to atherosclerosis. The most widely accepted definition of fiber is
that it is the portion of food, mostly from plants, that cannot be broken down
by intestinal enzymes, and, therefore, passes through the small intestine and
colon undigested. Experts also agree that dietary fiber is important, in that
it increases the bulk of the stool, and makes it softer by absorbing water as
it passes through the colon. This speeds up the process of eliminating
organic wastes and toxins from the intestinal tract, possibly reducing the
length of time the intestinal wall is exposed to poisonous substances.
The desirable daily fiber intake in the United States is approximated at
somewhere between 25 and 50 grams a day, with 30 grams considered as an
optimum daily portion. Good sources are fruits, vegetables, nuts and whole
grains, especially wheat bran.
Too much fiber, though, can have negative effects because it can reduce
the absorption of minerals, nitrogen and fat. And increasing the amount of
fiber in your diet too rapidly, in your words "over doing it," may lead to
excessive gas, diarrhea and cramps. However, slowly adding fiber containing
food to your diet over a period of time, can gain all of its benefits for you,
with none of the annoying side effects.