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July 1, 1997
"Vegetables and legumes are great fiber sources, but as you say, not easy to find while traveling."
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Extra Fiber for the Frequent Flyer?
I'm afraid that I don't
get enough fiber from the food I eat. Since my job
requires that I travel extensively, I have trouble
finding enough fruits and vegetables on the road. As a
result, I'm often constipated. What fiber supplements do
you recommend?
The fiber you need is
always more effective when it's obtained from whole
foods. First, take a good look at
some of the best sources of fiber, both soluble and
insoluble, which are effective in preventing
constipation. Whole grain bread, pasta, brown rice,
fruit, and breakfast cereals would be the most easily
found while traveling.
Vegetables and legumes are great fiber sources, but as you say, not easy to find while traveling. I often grab an apple and a whole wheat bagel when going through an airport, so I won't have to eat the high-fat low-fiber food usually served on the plane.
There are several sources of supplemental fiber, usually the soluble variety, which may be stirred us in a glass of water. Metamucil and Konsyl-D (both psyllium husk) and Citrucel (methyl cellulose) are the most commonly used.
However, a more natural supplement of soluble fiber
might be
adding bran, especially oat bran, to hot cereals or other
foods. Remember, fiber works best when extra water is
consumed, both by drinking it and by eating fruits and
vegetables. Finally, I like to remind people that no
fiber exists in any animal product -- none.
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