What is fiber? Fiber is the part of fruits, vegetables, and grains that is neither digested nor absorbed. Since fiber does not provide any nutrients, how is it beneficial to nutrition? Fiber keeps your intestines working effectively and helps reduce the risk for many diseases, including cancer.

There are two kinds of fiber, soluble and insoluble. Each provides different benefits for the body because each performs differently.

SOLUBLE FIBER: Soluble fiber slows the rate of digestion by absorbing water in the intestines and converting the food into a gel.

INSOLUBLE FIBER: Insoluble fiber cleans out your intestines. It does not dissolve in water but can absorb many times its own weight in water. The water then softens the stools making them move along quicker and easier.

HEALTH BENEFITS OF FIBER

*FIBER REDUCES HIGH CHOLESTEROL. A diet rich in soluble fiber lowers blood levels of harmful cholesterol without lowering the levels of good cholesterol. The gel that is formed from soluble fiber picks up the cholesterol as it passes through the intestines and carries it out of the body.

*FIBER KEEPS BLOOD SUGAR LEVELS STEADY. Soluble fiber slows the absorption of sugar from the intestines. This steadies the blood sugar level and decreases the ups and downs of insulin secretion. By keeping insulin levels low and stable, the body stores less fat, a boost for anyone trying to lose weight.

*FIBER REDUCES THE RISK OF CERTAIN TYPES OF CANCER. The incidence of colon cancer is significantly lower in people who eat lots of high-fiber food. Fiber binds carcinogens (toxins that can transform normal cells into cancerous ones) and moves them through the bowels quickly, decreasing their potential to do harm. It also binds estrogen, reducing the risk of breast cancer.

HOW TO INCREASE YOUR DAILY FIBER

*AVOID SUGAR. There is no fiber in sugar or sugar-laden foods.

*EAT WHOLE GRAINS. Avoid white bread and white rice as they have had the fiber processed out of them. Use only food made with whole grain such as whole grain breads, cereals, wheat germ, barley and brown rice. Always check food labels.

*EAT WHOLE FRUITS AND VEGETABLES. Avoid fruit juices, as they can be high in sugar content. The skins are the richest source of fiber.

*EAT BEANS. Most varieties of beans are a rich source of fiber, especially kidney beans and garbanzo beans.

*EAT SMOOTHIES. Throw a bunch of fresh fruit, yogurt, and ground flaxseed in the blender for a tasty, high fiber treat.

*REDUCE MEAT AND DAIRY. If you eat too much meat and dairy products you will not get enough fiber in your diet. You either need to reduce the amounts you eat or increase the amount of fiber you eat.

*DRINK LOTS OF WATER. You must drink plenty of water throughout the day to help push the fiber through your body. Drink at least 8 glasses a day.

BEST FIBER SOURCES

*All-Bran cereal

*High fiber cereals

*Psyllium husks

*Flax meal

*Kidney beans

*Garbanzo beans

*Navy beans

*Apple with skin

*Dried figs

*Prunes

*Barley

*Corn

*Whole grain spaghetti

*Peas

*Banana

*Blueberries

*Sweet potato

*Broccoli

SIGNS YOU ARE NOT GETTING ENOUGH FIBER IN YOUR DIET

*Constipation

*Hard and/or painful stools

*Infrequent stools

*Abdominal pains

Getting enough fiber in your diet is one of the most important things you can do for your body and your health. Eating fresh fruit, vegetables and grains, along with drinking plenty of water, will ensure that you get enough fiber in your diet. Make sure you reduce your intake of white foods, including sugar, meats and dairy products.