Fiber acts as an internal scrub brush for your body. It comes from the structural part of plants and cannot be digested. There are both soluble and insoluble fibers in all fiber-containing foods. These fibers work differently; but both contribute to your health in the following areas of your body:

Lower Intestine

Insoluble fiber, the type of fiber in whole grains, wheat bran, and many vegetables helps prevent hemorrhoids and other bowel problems.

Blood sugar

Soluble fiber can help control blood sugar in those with diabetes. This fiber is found in peas and beans (lentils, split peas, pinto beans, kidney beans and lima beans). It is also found in
oats, barley, apples, oranges and carrots.

Blood cholesterol

Soluble fiber may lower some people’s cholesterol levels.

Waistline

Higher fiber foods are also lower calorie foods. By eating a high fiber, low fat diet, it is possible to lose weight healthfully.

How much fiber do you need?

The American Dietetic Association and the National Cancer Institute recommend eating 20-35 grams of fiber per day. This range makes it possible for people of different sizes to find the amount that works best for them. If you decide to add more fiber to your diet, here are some important tips to keep in mind:

• Gradually add fiber to your diet over several weeks. Your body will adjust more smoothly.
• Don’t overdo it! A VERY high fiber diet, 50-60 grams per day, can rob your body of valuable vitamins and minerals.
• Drink more fluids as you add more fiber. Fiber holds water, so to get the best cleansing value from fiber, remember to drink plenty of fluids (at least 8 cups or glasses per day).
• Choose whole grain breads, cereals, crackers, pasta, etc. instead of white breads or refined cereals and crackers.
• Try adding 1-2 tablespoons of wheat bran to your breakfast and slowly increase to 1/3 cup per day.
• Give brown rice or whole-wheat pasta a try.
• Enjoy whole fruits at mealtime or snacks instead of relying on fruit juices, which lack fiber.
• If you experience gas or bloating from eating dried beans, try this: when preparing dried beans, soak them in water overnight, discard the soaking water, and cook the beans in fresh water. The soaking water contains some of the carbohydrates that produce gas.
• At mealtime, include a cooked vegetable and a raw salad.

Fruit

Vegetables (cooked)

Vegetables (raw)