Re: Does fibre interfere with the absorption of calcium?

Hello. Yes it's true that fiber can interfere with the absorption of calcium and some other minerals, but only when fiber is consumed in excess of recommendations. It is suggested we eat from 20 to 35 grams of fiber a day, from a variety of food sources. This way you can get enough soluble fiber, which helps lower cholesterol and control blood sugar, and insoluble fiber, which helps prevent constipation, diverticulosis, (an intestinal disorder), hemorrhoids, polyps and maybe even colo-rectal cancer.

Such foods include: whole-grains, such as cereal, pasta and bread; legumes, which are beans and peas; fruits and vegetables, as well as nuts and seeds. A half cup of All Bran cereal yields about 10 grams. A dinner consisting of bean soup, broccoli, a side-salad, baked potato and chicken thigh along with a whole-wheat roll, gets you about 20 grams of fiber. Throw in a couple of fruits during the day, and voila, we've easily reached 35 grams.

With this amount of fiber you need not worry about phytates found in bran, or oxalic acid from vegetables from binding with minerals to any significant degree. The benefits of eating fiber far outweigh any detriment regarding the loss of minerals.

As for milk, why not pour it on? It's a great source of calcium and Vitamin D, needed to build, strengthen and maintain our bones and teeth. It lowers our risk for osteoporosis. Calcium is also important for nerve transmission and helps control blood pressure. Both calcium and Vitamin D also plays a protective role against certain cancers. Just try to use skim milk or 1%, because milk fat is a saturated fat, the kind linked to heart disease. Adding milk to your cereal also creates a good, well- balanced protein complement while boosting the ceral's nutritional value.

Without a doubt, milk and fiber remains an important component of a wholesome, healthy diet. Good appetite!

Peter Bosani.

References:  Consumer Reports on Health - Volume 7, Number 3)
             Center for Science in the Public Interest - Fiber Scoreboard 
             (Rough It Up)