What kind of murderer has moral fiber?  A cereal killer.  I couldn’t resist starting an article about fiber with a good fiber joke.  Fiber humor just keeps things moving.  Last week, I shared information about the importance of carbohydrates, a main source of energy for the body.  This week, let’s take a look at fiber.

So what is fiber and how can you add more to your diet?  Fiber is a carbohydrate that cannot be digested.  It is found in all plants that we eat including fruits, vegetables, grains and legumes.  Fiber comes in two important forms: soluble and insoluble.

Insoluble fiber is often referred to as “roughage.”  This kind of fiber gives rigid structure to cell walls in plants.  It is what makes celery stalks crisp.  Insoluble fiber does not dissolve in water, which is why we refer to it as roughage.  As insoluble fiber moves through your intestine, it acts like a broom to sweep waste through your digestive system.  Insoluble fiber adds bulk and softness to stools to promote regularity and help prevent constipation.  Food sources for insoluble fiber are: whole-wheat products (wheat, oat and corn bran), flaxseeds, and many vegetables (cauliflower, green beans, and potatoes).

Soluble fiber dissolves in water to make a gummy liquid.  This liquid binds to fatty substances and moves them through the digestive system as waste.  Soluble fiber also helps regulate the body’s use of sugars. Food sources for soluble fiber are: dried beans and peas, oats, barley, and many fruits and vegetables (apples, oranges, carrots).

Foods rich in fiber can help your waistline, too!  Fiber-rich foods are often low in calories and fat, and they help you feel full longer so you are less inclined to snack.  Fiber is a great addition to your diet because it helps reduce the risk of heart disease, diabetes, diverticular disease, and constipation.

Many health experts recommend 20-35 grams of fiber each day, although most Americans do not eat that much.  Talk to your doctor about how much fiber you need.  If you plan to add more fiber to your diet, be sure to add it slowly.  Too much fiber too quickly can lead to cramps, bloating, and diarrhea.  Be sure to drink a lot of water to help your body move fiber through the digestive system.

Fiber has some great health benefits, and foods that contain fiber also have important nutrients that your body needs.  Be sure to eat plenty of grains, fruits and vegetables for extra fiber, and start roughing it!