“Roughage,” “bulk” and “bran” are all terms that are used to mean fiber. Fiber is the part of plant foods that cannot be digested by humans. It is found in breads, fruits, cereals, vegetables, and grains. It is surprising but true: Animal products such as meat, fish, poultry, eggs and dairy products do not contain any fiber.

Fiber comes in two basic forms: soluble and insoluble fiber. Soluble fiber dissolves in water. Foods that are high in soluble fiber include fruits, vegetables, oat bran, barley, and some beans. Insoluble fiber does not dissolve in water but retains water. Insoluble fiber is used to soften and build up the stool, thus preventing or easing constipation. It can be found in vegetables, whole grains, and wheat bran.

Why do I need fiber?

A regular daily intake of fiber has many advantages and can help even if you are healthy. Fiber can help keep bowels working regularly and help prevent constipation. Research shows that fiber can also reduce your chance of getting colon cancer. Fiber gives your brain time to realize that your body is no longer hungry and helps prevent over eating. Fiber provides  bulk and softens the stool, so the pressure of hard bowel movements is eliminated. This decreases the risk of irritable bowel syndrome. Soluble fiber is also thought to lower cholesterol and control blood sugar levels in people with diabetes.

How much fiber do I need?

Most Americans eat less than the recommended amount of fiber each day. The daily recommendation is 20-35 grams. Eating too much fiber can cause diarrhea and bloating. Because people vary in their sensitivity to fiber, the amount that a person can eat also varies. A good target is to eat the amount that results in normal bowel movements.

Where can I get fiber?

Ideally, you should be able to get all the fiber you need by eating high fiber foods. Fiber supplements should only be used when you have restrictions which prevent you from eating 20-35 grams per day. Fiber can be increased by eating foods in their natural state, before peeling or juicing.

• Cereals are a quick way to get fiber.
• Fruits can provide up to five grams of fiber in a single serving. Fruits and vegetables with edible skins are higher in fiber. Cooking vegetables does not change the fiber content.
• Breads with whole grain flours or added fiber are also a good source of fiber. Bran muffins are popular as well, but may contain high levels of fat.
• Legumes and beans contain up to 12 grams of fiber per cup.
• High fiber snacks include seeds, nuts, and popcorn.

FOOD SOURCES OF FIBER