Eating enough fiber is a powerful way to keep you healthy, read on to see how.

What is fiber anyway?

Fiber is found in food that comes from plants such as fruits, vegetables, and grains.

When you look at a food label on the back of a packaged food item you may see that the fiber amount is split into two groups - soluble and insoluble fiber.  Don't get too hung up on the difference between these two types, though!  Both forms are very important in keeping you healthy so it doesn't really matter which kind of fiber you are getting!  Plus, if you are eating foods high in fiber you will get both types.

What foods have the different types of fiber you need?

• Soluble Fiber - oats, legumes (beans, peas, soybeans), apples, bananas, berries, barley, some vegetables.
• Insoluble Fiber - whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.

Why do we need it?

1. Weight loss.  There has been some recent evidence showing that more fiber in your diet will lead to greater weight loss.  This may be because fiber makes you feel fuller for longer.  When you feel full, you eat less, and take in fewer calories.
2. Diabetes/blood sugar control. A diet high in fiber has also been shown to help control your blood sugar.  This is very important if you have diabetes or pre-diabetes.
3. Your heart. Fiber is also good for your heart.  Studies have shown that your chances of getting heart disease can decrease by 40% or more if you increase the amount of fiber you eat, which can be as easy as switching from white bread to wheat bread.
4. Keeps you regulated.  And, of course, fiber helps bowel disorders, such as constipation!  Fiber helps you have regular bowel movements which can also reduce your chances of colon cancer.  

How much fiber is enough fiber?

Currently, the average American has about 5-14 grams of fiber per day.  This is not enough!!  Use the chart to figure out how much you should be having.

Because these recommended amounts of fiber are probably a lot more than you are used to, you may want to start by gradually adding fiber to your diet until you reach the recommendation.