Fiber is the term used for the parts of plants that are not broken down and absorbed in the digestive process. It is only found in plants, so it is in vegetables, fruits, grains, beans and legumes. Traditionally people ate fiber or "roughage" to avoid constipation, but in recent years many more health benefits have been discovered. Studies have shown it lowers the risk of several cancers and cardiovascular disease. In the general population, fiber helps control blood sugar by slowing down the absorption of sugars from the stomach, which is especially significant for those with diabetes. Fiber gives a feeling of being "full" which helps in weight management and many times it is used to control the symptoms of IBS (irritable bowel syndrome). It prevents constipation and the formation of diverticulitis.

There are two types of fiber, soluble and insoluble, each works differently in our bodies. Soluble fiber dissolves in water and digestive juices and forms a gel. It is found in oats, barley, psyllium, legumes (dried lentils, beans and peas) and some vegetables and fruits.

This type of fiber is helpful in decreasing cholesterol and controlling blood sugar, which reduces the need for insulin.

Insoluble fiber does not dissolve. Sources are wheat bran, nuts, whole grains, seeds and skin from fruits and vegetables. It speeds the elimination process which deceases the time harmful carcinogens are in contact with the intestinal walls

The recommended intake of fiber for children is calculated by adding "5" to the child's age. Adult women should eat 25-30 gm. daily. Adult men ages 19-50 require 38 gm daily. Adult men 50+ should aim for 30gm daily. Most Americans eat about half the recommended level. When you increase your fiber intake do it slowly to allow the gut to adjust. Increasing it too quickly may cause gas, cramps and bloating. Eat a combination of both types of fiber to achieve best results.

There are many ways to increase fiber in your everyday diet. At breakfast, eat whole grained breads and cereals with fruit (not juices) and nuts. Dry oatmeal can be used in baking, as well as eaten as a cereal. Choose whole grains, pastas and cereals instead of refined grains. Add cabbage, grated carrots and jicama to salads. For snacks, enjoy a crispy apple, whole grain crackers with chunky peanut butter or a handful of nuts. A sprinkle of bran can be added to cereals or mashed potatoes. Dried fruits, such as prunes and apricots, can be eaten dry as a snack, chopped and added to baked goods and desserts or stewed. Add beans to soups or salads to increase their fiber.

Read labels. It is helpful to pick cereals with 3-5 gm of fiber per serving. Try the large variety of whole grain breads. They have interesting flavors and textures as well as giving you fiber. English muffins and hamburger rolls now come in whole grain, too.

For further information concerning fiber or general nutrition, contact the dietitians at Hill Nutrition Associates, Inc. 772-220-8058 or WWW.EatRightHna.com