Some health care experts believe that eating more than 35 grams of fiber per day may adversely affect vitamin and mineral absorption. While this is technically true, rarely does anyone eat near that amount of fiber. Most of us don't eat even the small amount we need. While it is true that some fibers may absorb calcium, zinc, iron and magnesium, and while the presence of fiber in the intestines may inhibit the absorption of certain nutrients, these effects are present only under extreme conditions. In other words, don't let the fear of becoming nutrient deficient stop you from boosting you fiber intake. This particular phenomenon does not pose a significant threat. The marvelous benefits of fiber far outweigh the remote possibility that you will eat quantities large enough to pose any problem. Remember to add fiber gradually, drink plenty of water and chew your food thoroughly so that the necessary digestive enzymes will be activated in the saliva.

In her book, The Complete Fiber Fact Book, Rita Elkins lists some simple ways to increase fiber intake.

Take a good fiber supplement every morning with breakfast or 30 minutes before any meal.

• Add bran, millet, barley etc. to your meatloaves, casseroles, pancakes, cake and cookie batters, stuffing’s, and compotes.
• Use crunchy granola cereals or barley nuts as a topping for ice cream, yogurt, baked potatoes, fish, salads. Adding whole wheat that has been soaked to salads is delicious. Always add seeds or fresh raw fruit to make yogurt more fiber acceptable, and only buy active culture yogurts.
• Eat fresh, raw fruit and vegetables with their peelings whenever possible.
• Look for fiber-rich foods offered in salad bars and add them liberally (broccoli, carrots, red beans, garbanzo beans, sunflower seeds, etc.)

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