Sources of Fiber Oatmeal Oat bran Whole grains: Barley, couscous, brown rice, and bulgur Wheat bran Nuts and Seeds: Almonds, Brazil nuts, peanuts and walnuts (consume these sparingly because of their high fat content) Legumes: Dried peas, beans and lentils Fruits: Apples, pears, plums, strawberries, blueberries, blackberries, raspberries, bananas, and grapes Greens: Spinach, beet greens, kale, collards, Swiss chard, and turnip greens Other Vegetables: Broccoli, Brussels sprouts, carrots, cucumbers, cauliflower, mushrooms, zucchini, celery, tomatoes, sweet potatoes, and summer squash

We have all heard that fiber is an essential part of any healthy eating plan. Some of us have even heard that a high fiber diet can reduce cholesterol, ward off disease and help with weight loss. But most of us don't really understand exactly why fiber is good for us or how much fiber is enough to reap the associated health rewards. Here is a fiber 101 that will help you to understand how fiber is digested, why it's so good for you, how much is enough and how to incorporate it into your diet.

What is fiber?

Dietary fiber is a complex carbohydrate found in plants. There are two types of fiber - water insoluble and water soluble - that are based on their physical characteristics. Insoluble fibers, such as cellulose, hemicellulose, or lignin do not dissolve in water, while soluble fibers, such as gum and pectin do. Most fiber-rich foods contain mixtures of both insoluble and soluble fibers. Take an apple for instance. The skin is insoluble fiber and the flesh inside is soluble. As a result, you generally get the benefits of both types of fiber by adding a single high-fiber food to your diet.

Fiber - The Disease Fighter

Dietary fiber has also proven advantageous in the prevention of diseases. Due to fiber's chemical make-up, the enzymes in the human intestinal tract are unable to break down, absorb and convert it to energy. Because it can not be broken down during digestion, fiber sweeps through the digestive tract supporting the removal of toxins from the body.

Soluble fibers, like that found in oats and rice, have been shown to reduce "bad cholesterol" (LDL) levels. Due to their viscosity, or stickiness, soluble fibers bind to cholesterol in the gastrointestinal tract and transport them out of the body as waste, lowering LDL-cholesterol and in turn the risk of cardiovascular and heart disease. This type of fiber also works to normalize blood glucose and insulin levels, making soluble fiber an important dietary addition for those with type 2 diabetes. There is evidence as well supporting that heavy metals, such as lead and mercury are harmlessly and much more efficiently excreted with the addition of pectin to the diet.

Insoluble fiber helps to regulate bowel movement and is responsible for increased stool bulk. Bulkier stool, which is less dense and softer, reduces the pressure placed on the colon by easing passage, therefore reducing the very common symptoms of Irritable Bowel Syndrome - constipation and diarrhea. This in turn reduces straining, the cause of hemorrhoids and hernias that lead to diverticular disease. Because insoluble fiber also helps to move along carcinogens that could otherwise remain in contact with colon wall for long periods of time, the National Cancer Institute suggests that a fiber-rich diet may even be protective against colorectal cancer.

Weight Loss and Fiber

Studies show that dietary fiber can be quite beneficial in weight control, preventing obesity and maintaining optimal health. Once referred to as roughage and readily available in the average diet, fiber is missing in today's over-processed foods. Because high fiber foods take longer to chew and stay in the system longer, they provide a feeling of satiety, or fullness, much sooner than processed foods or sugary snacks. Even juices, which may seem healthy, are often robbed of fiber during the process. And, because you are consuming a much more concentrated form, the calorie content is much greater, often sabotaging weight loss efforts.

Compared to processed foods, whole foods like fruits and vegetables provide a greater variety of vitamins and minerals essential to healthy living. And since fiber-rich foods are processed more slowly, nutrient absorption occurs over a greater period of time, which not only helps to curb appetite, but allows your body to make the most of the vitamins and minerals it has consumed. So, not only is a high fiber diet more healthy and satisfying, it actually helps you to get the most out of the food you eat and eat less of the unhealthy foods that cause weight gain.

Increase Your Intake

So, how do you know if you're getting enough fiber in your diet? According to the U.S. Surgeon General and the U.S. Department of Health and Human Services, healthy adults should get 20 - 35 grams of fiber per day. Unfortunately, the average American gets roughly 10 grams of fiber daily, 50% less than the lowest recommended amount!

• Choose at least 3 servings of whole grains per day.
• Select from a wide variety of whole foods when making meal choices.
• Snack on high-fiber foods between meals.
• Have legumes (like lentils and split peas) two or three times per week.
• Leave the skin on fruits and vegetables.
• Instead of juice, eat whole fruits.
• Familiarize yourself with the labels on your food for types of fiber and the amounts of each.

When increasing your fiber intake, it is important to do so gradually. Small changes to your diet over time will help to prevent bloating, cramping or gas that can be associated with an increased intake of fiber-rich foods. Also, drinking plenty of water - at least eight glasses a day - aids the movement of fiber along the digestive tract so as not to cause constipation. As with any changes you make in your eating habits, it is always recommended to consult your physician beforehand.