Focus on fiber!

Do you know what fiber is? Can you name the foods that contain a significant amount of fiber?

Did you know Kellogg introduced its first fiber cereals in the early 1900s? • Kellogg's Bran Flakes in 1915 • All-Bran in 1916 • Kellogg's Raisin Bran in 1942.

According to a recent Kellogg Company survey, even though Americans understand the importance of fiber, nine out of ten adults and children do not get enough fiber. Since Kellogg has more ready-to-eat cereals that are at least a good source of fiber than any other food company, it's key that we help consumers understand the importance of fiber and how to add it to their diets.

To help us understand why consumers aren't getting enough fiber, Kellogg commissioned a study of 1,000 people. We learned that 75 percent of adults mistakenly believe that products that tout "whole grain" are good or excellent sources of fiber. In fact, not all foods made with whole grains are excellent or even good sources of fiber.

This situation is made all the more confusing by the dramatic – 1,344 percent - increase in food products calling out "whole grain" in the past decade.

For older adults, fiber-rich foods offer many health benefits, including protection against heart disease and promoting regularity.

According to the U.S. Department of Health & Human Services, the recommended daily fiber intake for older adults is 14 grams per 1000 calories. So, the more calories you eat, the more fiber you need.

Here are some simple tips to help you to a higher-fiber diet.

1. Boost your fiber at breakfast. Breakfast cereals are an easy way to boost fiber. Choose a cereal that is at least a good source of fiber – like All-Bran, Kellogg's Raisin Bran and Frosted Mini-Wheats. Also, try to include one of the recommended daily five servings of fruits and vegetables with this meal.

2. Make snacks count. Snacks make an important contribution to daily intakes of vitamins and minerals, and provide a great chance to get more fiber. Great choices include: popcorn, fruit, dried fruit and nut mixes, high-fiber crackers or cereal bars, chopped vegetables, bean or corn salsa with baked tortilla chips. And remember, a bowl of high-fiber cereal also makes a great snack.

3. Make time to lunch. Sometimes it is difficult to come up with a quick, nutritious meal in the middle of the day. But taking time to eat helps to re-energize and lowers stress levels, so you are ready to face the rest of the day. Suggestions for a fiber-full lunch include: vegetable or bean soup, cup of yogurt topped with fruit and cereal, baked potatoes including sweet potatoes, a small salad with a sandwich.

4. Dinnertime. Some quick and easy ways to add fiber to dinner include: add vegetables or mixed greens and a slice of fruit, use whole-grain breadcrumbs with fiber or mix plain bread crumbs with crushed bran cereal, trade brown rice in place of white rice – including several great tasting instant brown rice products. Last, if you're eating dinner late, cereal that is a good source of fiber is a great choice.

5. Check the label. Remember, foods with whole grain don't always provide a good source of fiber. Check the Nutrition Facts Panel to find foods that are at least 10 to 20 percent Daily Values (DV) sources of fiber.