Fiber Facts

Fiber comes from plant foods like fruits, vegetables and whole grains. There are two types of fiber: those that dissolve in water (soluble) and those that absorb water (insoluble).

Your body does not digest fiber, but it does have important health benefits. Fiber helps maintain regularity and prevent constipation by softening the stool and keep it moving through the digestive tract.

A high fiber diet may help to lower cholesterol, improve blood sugar control for those with diabetes and reduce the risk of colon cancer and diverticulitis.

High fiber foods also give a sense of fullness and may help with weight control. A daily goal for fiber intake is 20-35 grams. Eating five or more servings a day of fruits and vegetables provides 2-4 grams of fiber per serving.

To increase the fiber in your diet, eat fruits and vegetables with the skins on (apples, pears, peaches, potatoes, etc). Include cooked legumes such as kidney, garbanzo or black beans to salads and soups. Look for whole grain breads and cereals with 2-5 grams of fiber per serving.

Make sure to increase your fluid intake to reach at least 8 cups of fluid a day. Too much fiber and too little water can cause constipation.