Fiber

Fiber is found in plants such as fruit, vegetables, whole grains, beans, and nuts. Dietary fiber is usually classified as soluble or insoluble in water. Most sources will include both types in varying amounts.

Dietary fiber helps control blood sugar levels and slows your digestion of food, so you feel full longer. It can reduce blood cholesterol levels and lower your risk of heart disease and type 2 Diabetes.

Americans eat about half as much dietary fiber as they should. Recommendations for daily intake vary according to the source but 25-35 grams would be a good goal for adults. Although dietary fiber can help with constipation, eat too much (more than 50 grams) and you may find you’ve actually promoted constipation or diarrhea. Slowly increase your fiber intake and make sure you’re drinking plenty of water to avoid some of the effects of lots of fiber. Take a fiber supplement if you must but you’ll be missing out on nutrients found in your high fiber foods.

If you’re not eating much fiber, now is a great time to start:

Eat whole grains (and products made from them). Switch your bread, pasta, cereal, and rice to better alternatives (whole wheat, barley, oats).

Eat your fruits (especially berries, apples, citrus and avocados) and veggies (broccoli, sweet potato, and beans (legumes). Skip the juice; it loses most of the fiber.