By Susan Greatorex

The low-carb food craze could cost some people an important part of a healthy diet — fiber.

There’s no doubt that fiber is good for you. The problem is that it comes with carbohydrates attached. “The onslaught of high-protein diets is pushing people further away from foods with fiber,” says nutritionist Leslie Bonci, M.P.H., R.D. And the trend comes just as doctors and dietitians are recommending people eat more fiber-filled foods.

Studies show fiber offers a lot of benefits, says Ms. Bonci, a spokeswoman for the American Dietetic Association (ADA) who wrote The ADA Guide to Better Digestion. A fiber-rich diet may decrease the risk of cardiovascular disease among older individuals, she says. Fiber may help stabilize blood sugar levels for insulin-dependent diabetics and may lower the risk of developing type 2 diabetes. It may lower the risk for colorectal cancer and may help reduce body mass index and weight.

Whole wheat and wheat bran, corn bran, many vegetables, and skins of fruits and root vegetables contain insoluble fiber — roughage — that helps move waste more efficiently through your digestive system. That’s half of the fiber story and a good reason to eat that summer-fresh corn on the cob.

Soluble fiber, the other half of the story, abounds in dried beans and peas, oats, barley, and fruits and vegetables. It binds to fatty substances in the digestive tract and helps you get rid of them. Soluble fiber helps you lower blood cholesterol levels and regulate the use of sugars.

“You need a combination of soluble and nonsoluble fiber for a good diet,” Ms. Bonci says. “Soluble fiber has more of an impact on cholesterol and blood glucose. Insoluble fiber is good for bowel health.”

Yet most of us get less than half the fiber we need. “Most adults are getting only 10 to 12 grams of fiber per day,” she says. The current guidelines for adults under age 50 are 38 grams for men, 25 grams for women. Over 50, as our calorie intake starts to drop, the recommendation is 25 grams for men, 21 grams for women. A child’s fiber intake should equal the youngster’s age plus 5 grams.

You don’t need a lot more fiber to make a difference, Ms. Bonci says. In fact, it’s better not to add a lot of high-fiber foods at once. And as you add fiber, make sure you’re also drinking six to eight glasses of water a day.

Ms. Bonci recommends you add no more than 5 grams a day to start. That’s not much, when you consider a half-cup serving of a fruit or vegetable is likely to contain 2 grams.

A good place to make a change is breakfast. You can add a fruit or choose a cereal with more whole grains, Ms. Bonci says.

Mediterranean Diced Salad

1 19-ounce can of chickpeas (also called garbanzo beans)
1 red pepper
1 cucumber
2 stalks celery
1 cup halved grape tomatoes
Juice of one large lemon, about 1/4 cup
1 tablespoon white vinegar
2 tablespoons olive oil
1/2 cup chopped fresh parsley

Drain and rinse chickpeas and put in a large mixing bowl. Core red pepper and dice into half-inch squares. Add to bowl. Peel and chop cucumber; slice celery lengthwise and chop. Add to bowl. Add halved grape tomatoes.

In a measuring cup or small bowl, whisk lemon juice, vinegar and olive oil. Pour over salad ingredients. Toss well to coat all ingredients. Add parsley and mix again. Refrigerate until ready to serve. Season to taste.

Makes six servings. Each serving contains about 142 calories, 4 grams protein, 6 grams fat, no cholesterol, 18 grams carbohydrate, 5 grams fiber and 208 milligrams sodium.

Blender Bean Dip

1 15.5-ounce can of beans (red kidney beans, navy beans or black beans)
1 14.5-ounce can of diced tomatoes, with chilies and spices added
1 tablespoon powdered cumin
1 tablespoon chili powder
1/2 cup fresh cilantro

Drain and rinse beans and put into blender. Drain tomatoes and add to blender. Add cumin, chili powder and cilantro. Blend to desired consistency. Refrigerate until ready to serve with baked corn chips or toasted whole-wheat pita triangles.

Makes about two cups of dip. Each half-cup serving contains about 56 calories, 3 grams protein, less than a gram of fat, no cholesterol, 10 grams carbohydrate, 4 grams fiber and 492 milligrams sodium.

Peach Melba Smoothie for Two

1 cup sliced peaches, fresh, frozen or canned (drained and rinsed)
1 cup fat-free vanilla yogurt
1 cup crushed ice
1 cup fresh or frozen unsweetened raspberries — reserve six berries for garnish.

Put peaches, yogurt, ice and all but six raspberries into blender and puree. Serve in tall glasses. Garnish with reserved berries. The smoothie will be thick enough to float them on top. Add fresh mint leaves if you have them.

Makes two servings. Each contains about 125 calories, 5 grams protein, no fat or cholesterol, 16 grams carbohydrate, 5 grams fiber and 63 milligrams sodium.

FINDING FIBER
Beans are best. Kidney, navy, black, cannellini, chickpeas, lentils — beans of any variety in any form provide healthy soluble fiber. A bonus: Beans also have potassium, helpful in managing blood pressure.

Nuts to you. Nuts contain fat, but they also provide fiber and protein. A quarter cup of nuts averages 3 grams of fiber, says Ms. Bonci.

Berry, berry good. Summer melons have some fiber, but berries and kiwi have the most. Thank the person who gives you a raspberry.

Veg out. Grill them, marinate them, steam them, but eat your veggies. Combine them with beans or add them to a pasta salad.

Feel your oats. If you make meatloaf, hamburgers or meatballs with breadcrumbs, try oatmeal instead. Use a coffee grinder to pulverize it — the fiber remains.

Shop smart. It’s getting easier to find whole-grain foods. Whole-wheat pasta and multigrain English muffins stand out. If brown rice has become your standard, look for other grains to vary taste and texture. Try buckwheat or quinoa.

Pull out a plum. People didn’t like the word prune, so growers did a marketing fix. Now they’re dried plums. Yes, they have fiber. A half cup of prune juice has 8 grams, plus other substances that work as a laxative.

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