09/19/2002

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Chow Line: Crunchy foods not necessarily fiber-rich (for 9/29/02)

Writer:

Martha Filipic
filipic.3@osu.edu
(614)292-9833

Source:

Sharron Coplin

Is celery a good source of fiber?

Here's something to chew on: A medium sized (7.5 to 8 inches) stalk of celery has only 0.68 grams -- that's less than one gram -- of fiber. Celery might seem like it has more, but that's because the small amount of fiber it does have is situated in a way that traps a lot of water. That's what makes celery crispy and low-cal. But it goes to show that you can't judge fiber by its crunch.

Fiber is usually grouped as either "insoluble" or "soluble," but most high-fiber foods contain some of both -- and, in fact, both types contain varying amounts of several components.

Insoluble fiber usually contains more cellulose, hemicellulose and lignins, and doesn't dissolve in water. Insoluble fiber is commonly found in wheat bran, whole grains and vegetables. It actually absorbs water and helps keep us "regular."

Soluble fiber generally contains more pectin and gums. It dissolves in water and forms a gel-like substance that can collect and dispose of other compounds, like bile salts and, unfortunately, some vitamins and minerals. They're found in beans, oats, barley and some fruits and vegetables.

You can find clues to high-fiber foods on labels. Claims that say "high fiber," "rich in fiber" or "excellent source of fiber" must contain at least 5 grams of fiber per serving. Those are great foods to help you meet the recommendation to consume 20 to 30 grams of fiber a day. Labels that say "Good source of fiber," "contains fiber" or "provides fiber" have 3 to 5 grams of fiber per serving.

Rich sources of fiber include pinto, kidney and similar types of beans, blackberries and raspberries, prunes, artichokes, and some cereals, especially bran-based cereals (read the labels). Other good sources include potatoes with skins, oatmeal, apples and oranges, corn and peas. Many foods, especially fruits and vegetables, have at least some fiber -- look up your favorites in the U.S. Department of Agriculture Nutrient Database at http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl to see where your diet stands, fiber-wise.

Chow Line is a service of The Ohio State University. Send questions to Chow Line, c/o Martha Filipic, 2021 Coffey Road, Columbus, OH 43210-1044, or filipic.3@osu.edu.

Editor: This column was reviewed by Sharron Coplin, registered dietitian and Ohio State University Extension nutrition associate in the College of Human Ecology.