Adding Fiber...

Fiber is a substance in plants. Dietary fiber is the kind you eat. It is in fruits, vegetables and grains. It is the part of the plant that your body can't digest. Yet it is an important part of a healthy diet.

You can get fiber from whole grains, beans, nuts, fruits and vegetables.

There are two major kinds of dietary fiber - insoluble (cellulose, hemicellulose, lignin) and soluble (gums, mucilages, pectins). Insoluble fiber is most frequently found in whole-grain products such as whole-wheat bread. Foods containing soluble fibers are fruits, vegetables, dry beans and peas, and some cereals such as oats.

Insoluble fiber promotes normal elimination by providing bulk for stool formation and thus hastening the passage of the stool through the colon. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Insoluble fiber also helps to satisfy appetite by creating a full feeling, helping you control your weight. Some studies indicate that soluble fibers may play a role in reducing the level of cholesterol in the blood. In addition, fiber is related to reducing the risk of certain types of diseases such as Heart diseases and some types of cancer.

Some tips for increasing fiber intake:

• Start slowly... add a little more at a time...


• Eat whole fruits instead of drinking fruit juices.


• Replace white rice, bread, and pasta with brown rice and whole grain products.


• Choose whole grain cereals for breakfast.


• Snack on raw vegetables instead of chips, crackers, or chocolate bars.


• Substitute legumes for meat two to three times per week in chili and soups.


• Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

Go to this website for more information and a great fiber food chart (to see the chart, scroll down past the ads): http://commonsensehealth.com/Diet-and-Nutrition/High_Fiber_Food_Chart.shtml