What Is Dietary Fiber?
Simply, dietary fiber - also called roughage or bulk - is the part of plant that cannot be digested by the body. Dietary fiber is found in grains, fruits, and vegetables. There is no fiber in animal products such as meat, fish, eggs, or dairy products. Just as there are many types of plants, there are also many types of dietary fiber. Some fibers can be dissolved in water (soluble fiber) and inside the small intestine form a jelly-like bulk that can lower cholesterol and reduce blood sugar. A diet high in soluble fiber can reduce total serum cholesterol and LDL ("bad cholesterol") by as much as 15%. Soluble fiber can be found in foods such as oat bran, apples, citrus, pears, peas, beans and psyllium. Soluble fibers act mostly in the small intestine, since they are destroyed in the large intestine through bacterial action. Insoluble fibers cannot be dissolved in water and are not destroyed by bacteria in the colon. They are found in wheat bran, cabbage, and root vegetables. Insoluble fibers work mainly in the colon where they add bulk and help retain water, resulting in a softer and larger stool. So, a diet high in insoluble fiber is most often used in treatment of constipation resulting from poor dietary habits.

The Benefits of Dietary Fiber
The present emphasis on fiber and its role in various diseases dates back to the 1970's and the observations of Dennis Burkitt. He noted in cultures with diets rich in fiber there was a relative rarity of diverticulosis, gallbladder disease, irritable bowel syndrome, heart disease, constipation, and colon polyps - illnesses which are quite common in our society. Burkitt also noted the emergence of these diseases in the United States and England after 1890. This seemed to correlate with a new milling technique that yielded a refined white flour - one that is low in fiber. Over the past several decades, much research has been done to confirm Burkitt's theory.

High Fiber Foods
Foods that rate high in fiber can also be delicious. It's just a matter of making the right choices. Here are six basic types of food that contain high amounts of dietary fiber:

1. Beans - including pinto, navy, lima, kidney, and baked beans. Beans are especially high in soluble fiber, the cholesterol-lowering type.

2. Whole Grains - Wheat bran and Oat bran can be found in a variety of cereals and breads. Check the label. It must say whole wheat or whole grain. Plain wheat bread has little fiber. Also be aware that brown bread is not always high in fiber. Sometimes bread is artificially colored to make it look more wholesome.

3. Whole Fresh Fruits - these contain pectin which is another soluble fiber. Figs, prunes, and raspberries have the highest fiber content.

4. Cooked Fruits - cooking does not destroy the fiber. Prunes and applesauce are good choices.

5. Green Leafy Vegetables - be aware that most leafy vegetables like lettuce are mostly water and contain little fiber per serving. A typical lettuce salad is a poor choice. Spinach, kale, and broccoli are suggested.

6. Root Vegetables - potatoes, turnips, and carrots are best.

Don't Be Too Enthusiastic
If you are not used to much fiber in your diet, don't run out to the supermarket and load up on high fiber foods. Most people do not tolerate a sudden increase in fiber very well as your body takes time to adjust. Too much fiber too soon can cause a bloated feeling and increased gas. The golden rule regarding fiber is to take fiber in gradually increasing amounts and not attempt to be too enthusiastic in the beginning. That is, not to take too much fiber too soon. Otherwise unpleasant side effects will occur and you will give up before giving your body a chance to adapt to your new diet.

Making the Change
It's easy to increase the fiber in your diet. Just begin shifting toward whole foods and plant products while shifting away from the highly processed foods and animal products and you'll be well on your way. You probably know that new government regulations now require most processed foods to be labeled with their nutritional content, such as calories and fat content per serving. Did you know that label also includes a measure of the dietary fiber per serving? This makes it a simple matter to add up the total fiber you consume each day. Try it for a week and you probably will be surprised at the lack of fiber in your diet.

Fiber Supplements May Be Helpful
If you find it difficult to get enough fiber through your diet, you may wish to consider adding a daily fiber supplement. These products contain plant fiber that absorbs water and adds bulk to the stools. For example, Metamucil (psyllium hydrophilic mucilloid) is one such product that is often recommended. Metamucil is made from grain (the husk of the psyllium seed) and works in much the same way as foods that are high in fiber. These supplements can be mixed with water or various juices and then taken at mealtime or any other convenient time. Many people simply add these to their morning orange juice as a daily routine. Most of these products are available in instant mix packets, so that they can be used when traveling. The dietary fiber in this product helps normalize bowel function by providing the bulk necessary to regulate both constipation and diarrhea. It works gently to form a soft smooth easy to eliminate stool. Other brand name products which contain different forms of fiber but which work in a similar fashion are Hydrocil, FiberCon, and Citrucel. The most important thing is to use these products regularly. All of these products are safe and contain no harsh chemical laxatives. Since they are not habit forming, they can be used on a long-term basis. These supplements usually allow the bowel to return to its normal routine without causing any embarrassing urgency. Weight watchers and patients with diabetes will be glad to know that most of these products are available in a sugar-free form. If cost is a consideration, you should know that generic products are not really much different than the more expensive brand names. For example, generic brand psyllium is often half the cost of the brand name Metamucil.

Fiber and Colon Cancer
One area of prevention that was recently disputed is the benefit of a high fiber diet and the prevention of colon cancer. Many prior studies have demonstrated the protective effect of a high fiber diet in prevention of colon cancer. However, a large 16 year national study of 88,757 women found that a high fiber diet was not protective against colon cancer. This does not mean that a high fiber diet is not beneficial in many other ways. But, it appears that the best way to help avoid colon cancer is periodic screening exams of the colon.

Summary
Evidence is clear that the healthiest diets are loaded with plant foods (vegetables, fruits, beans, and whole grains) and short on animal foods (meat, fish, poultry, and dairy products). The importance of a high-fiber diet can't be overstated. A diet rich in fruits and vegetables plays a major role in reducing the risk of all the major causes of illness and death. Adopting a high fiber diet is one of the simplest things you can do to improve your overall health. Don't procrastinate. Begin today....

Start each day with a high fiber breakfast. Choose a high fiber cereal such as wheat bran cereal and fresh fruit like bananas or berries. Have peanut butter on whole wheat bread, instead of bacon and eggs.

Pack a high fiber snack for your lunch box. Try carrot sticks instead of potatoes chips in your lunchbox. You'll get the same crunch, with much less fat.

For an afternoon treat, try an apple or pear and some raisins instead of candy or chips. Fruits are packed with fiber and much lower in calories.

At supper, spice up that boring lettuce and tomato salad with a multicolored one that contains fresh red, green, and yellow peppers, green peas, sugar snap peas, and raw broccoli. Add some kidney beans or nuts.

8 square 1 medium 1 slice 1 slice 1 slice 4 square

Lowfat Triscuits bran muffin whole wheat bread white bread rye bread saltines

4 gm fiber 3 2 1 1 0

1 oz 1 oz 1/3 cup 1 oz 1 cup 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 cup 1 oz 1 oz 1 oz 1 oz 1/1 cup

Kelloggs All-Bran Extra Fiber One Bran Buds Kelloggs All-Bran whole wheat pasta Kelloggs Bran Flakes oatbran Raisin Nut Bran Cheerios Grape-Nuts oatmeal popcorn Total Wheaties Rice Krispies corn flakes white rice

14 gm fiber 13 10 9 5 4 4 3 2 2 2 2 2 2 1 less than 1 less than 1

1/2 cup 1/2 cup 1/2 cup 1/2 cup

kidney beans black beans baked beans navy beans

9 gm fiber 9 7 5

1/2 cup 1 medium 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup

peas baked potato & skin kale broccoli carrots corn green beans Brussels sprouts

4 gm fiber 4 4 3 3 3 2 2

3.5 oz 3.5 oz 3.5 oz 2 1/4 cup 1 medium 1 medium 1/2 cup 5 1 medium 1/4 cup 1 cup 1 medium 1/4 cup 10 medium 1 medium 1 tbsp 1 medium half 1 tbsp

dried figs prunes raspberries figs almonds apple banana blackberries dried dates peach peanuts strawberries pear cantaloupe olives orange peanut butter apricot grapefruit raisins

18 gm fiber 8 7 7 5 3 3 3 3 3 3 3 2 2 2 2 2 1 1 1