The Whole-Grain Solution to Boosting Fiber

Program Description
The average American eats 12 to 18 gm of fiber a day, below the recommended 20 to 35 gm set by the American Dietetic Assoc. Eating too little fiber can place you at increased risk for heart disease, diabetes, diverticulosis (inflammation of the intestine), constipation and other gastrointestinal disorders. Eating oatmeal, oat and wheat brans, brown rice, barley, bulghur, psyllium and ground flax seed will boost your fiber.

Actions
1. Remove all white-flour products from your home. This includes white bread, rolls, cookies, crackers, pastas and other baked goods.

2. Replace with whole-grain breads, cookies, crackers, pastas--or make your own.

3. Read labels carefully. If the word "enriched" appears, that implies the flour was bleached and vitamins later added.

4. Think "whole food" over processed in every case. Select oatmeal over refined cereals and whole grain breads over pastries.

5. For cooking and baking at home, add wheat germ to smoothies and all baked goods, oat bran to hot cereals, pancakes and waffles, and finely chopped unsalted nuts to salads and cooked grains.

6. Gradually add more fiber to your diet, or you'll risk constipation. If it does occur, drink plenty of pure water.

7. Be creative--make your own healthful granola using real dried fruits, or make a Swiss-style muesli by mixing oats with chopped hazelnuts, raisins and unsweetened coconut, adding yogurt or organic milk.

8. You may be surprised to find that eating whole grains may leave you feeling full more easily so that you eat less.