Why is fiber so important?

Fiber helps you stay healthy in many ways. Studies have shown that it can help prevent heart disease, colon cancer, diabetes and obesity. By increasing the rate at which food passes through your intestines, it can also prevent constipation, hemorrhoids and diverticulitis (small inflamed pockets in your intestinal wall). Fiber also helps your body eliminate toxins through your stools and promotes the growth of beneficial bacteria in your intestines. Without fiber, bowel movements are sluggish, which can set the stage for the symptoms of irritable bowel syndrome, such as gas and bloating.

What is fiber? It is the part of your diet that you cannot digest. There are two types of fiber: soluble and insoluble. Soluble fiber forms a gel when mixed with water; insoluble fiber does not.

Soluble fiber is of particular interest because research has shown that it can decrease cholesterol, lower blood sugar and may have anti-cancer benefits, as well. The American Dietetics Association recommends that you ingest at least five to 10 grams of soluble fiber per day. Psyllium husk, which is contained in the product Metamucil, is a type of soluble fiber.

High-fiber foods, such as bran flake cereal, are primarily insoluble fiber. This kind of fiber is important because it helps you maintain regularity.

It's easy to increase your fiber intake by ingesting high-fiber cereal in the morning, eating fruit for snacks and making sure that you eat a big salad with at least five colors in it every day!

The following chart gives you some common examples of both soluble and insoluble fiber in your diet. Note: most fruits and vegetables vary in the amount of fiber they contain because of differences in water content and size.

Sources of fiber

• Fruits: Apple (one, medium-sized):2.9 grams of total fiber; 0.9 grams of soluble fiber; 2 grams of insoluble fiber

Orange (one, medium-sized): 2 grams of total fiber; 0.5 grams of soluble fiber; 1.5 grams of insoluble fiber

Strawberries (one cup): 1 gram of total fiber; 0 grams of soluble fiber; 1 gram of insoluble fiber

Pear (one, medium-sized, with skin): 4.5 grams of total fiber; 0.5 grams soluble of fiber; 4 grams of insoluble fiber

Banana (one, medium-sized): 2 grams of total fiber; 0.5 grams of soluble fiber; 1.5 grams of insoluble fiber

• Vegetables: Spinach (1/2 cup): 2 grams of total fiber; 0.5 grams of soluble fiber; grams of insoluble fiber

Broccoli (one stalk): 2.7 grams of total fiber; 1.3 grams of soluble fiber; 1.4 grams of insoluble fiber

Carrot (one, large): 2.9 grams of total fiber; 1.3 grams of soluble fiber; 1.6 grams of insoluble fiber

Potato (one, medium-sized, with skin): 4 grams of total fiber; 1 gram of soluble fiber; 3 grams of insoluble fiber

Corn (1/2 cup): 1.5 grams of total fiber; 0 grams of soluble fiber; 1.5 grams of insoluble fiber

• Grains: Bran flake cereal (3/4 cup): 5.5 grams of total fiber; 0.5 grams of soluble fiber; 5 grams of insoluble fiber

Corn flake cereal (one cup): 1 gram of total fiber; 0 grams of soluble fiber; 1 gram of insoluble fiber

Oatmeal (cooked, fl cup): 3 grams of total fiber; 1 gram of soluble fiber; 2 grams of insoluble fiber

Whole-wheat bread (one slice): 2.5 grams of total fiber; 0.5 grams of soluble fiber; 2 grams of insoluble fiber

Spaghetti (one cup, cooked): 2 grams of total fiber; 0.5 grams of soluble fiber; 1.5 grams of insoluble fiber

• Beans:

Kidney beans (one cup, cooked): 4.5 grams of total fiber; 1 gram of soluble fiber; 3.5 grams of insoluble fiber

Lentils (2/3 cup, cooked): 4.5 grams of total fiber; 0.6 grams of soluble fiber; 3.9 grams of insoluble fiber

Pinto beans (one cup, cooked): 5.9 grams of total fiber; 1.2 grams of soluble fiber; 4.7 grams of insoluble fiber