Fabulous Fiber

How is fiber beneficial to my health? 

A lot of people ask: What is a healthy diet? Most of us that study nutrition will stress a plant-based diet with lean proteins, healthy fats and whole grains. I also like to stress the importance of incorporating fiber into your diet, and eating a few of the foods above can help you meet the recommendation of 25-38 grams a day for older children, adolescents and adults. You'll be doing better than the majority of the American public. Most people only eat half of the recommendation daily.

Fiber is a carbohydrate found in plants. It is a type of carbohydrate the body does not digest. There are two types of fiber: soluble and insoluble. Both are important to your health.

• Soluble fiber, which dissolves in water, helps lower blood sugar levels, helps lower cholesterol levels and slows digestion. Soluble fiber foods include oatmeal, bran, barley, nuts, beans, lentils, apples and blueberries.
• Insoluble fiber, which does not dissolve in water, helps food move through the digestive system promoting regularity and helping to prevent constipation. Insoluble fiber foods include whole grains and vegetables. 

By eating a diet rich in fiber, Americans can help manage their health:

• Lowering cholesterol levels aids in the prevention of heart disease
• Controlling blood sugar levels is an important component of diabetes management
• Adequate amounts of fiber can help prevent constipation and help maintain a healthy digestive tract
• A high-fiber diet is lower in calories and makes people feel full faster helping many maintain a healthy weight

Remember when adding fiber to your diet, add it slowly.  Eating too much fiber at a time may cause gas, bloating and cramping.  Adding fiber to your diet gradually over a few weeks will help you avoid this discomfort. And remember to get plenty of fluids.  Drinking your eight glasses of water a day will help move the food and the fiber through your digestive system.
To learn more or to get some ideas on how to add fiber to your diet, visit Eating for Health.