Understand Your Fiber Facts

Dietary fiber, often referred to as "roughage," is the edible portion of

plant cell walls that is resistant to digestion, but is an extremely beneficial component of our diets. Fibers such as vegetables, fruits, nuts, and whole grains also have high amounts of vitamins and minerals necessary for healthy body function. And of course, a huge side benefit of eating foods rich in fiber is that they taste good!

Not only does fiber help ward off many diseases, but it's also been shown to aid in weight loss by reducing food intake at meals. This is because fiber-rich foods take longer to digest and thus result in an increased feeling of fullness and satiety. In addition, the more gradual absorption slows the entrance of sugar into the bloodstream, thereby preventing large blood glucose and insulin spikes that can lead to binge eating.

Plant foods contain both types of fiber in varying degrees, according to the plant's characteristics. Examples of foods rich in soluble fiber are fruits, vegetables, brown rice, barley, and nuts. Most of insoluble fibers come from the bran layers of cereal grains. Examples of foods rich in insoluble fiber are wheat bran and whole-grain breads and cereals. Remember, both are important for good health, so your diet should include a balance of foods rich in both types.

There is no recommended daily allowance (RDA) for fiber, but the American Dietetic Association recommends eating 20-35 grams of dietary fiber per day or 10-13 grams for every 1,000 calories in the diet. The average American significantly falls short of the recommended amount of fiber, consuming on average only 5-10 grams per day. Here are some easy ways to increase fiber intake:

Choose whole fruits and vegetables (with peels when possible) instead of juices.

Replace white flour with whole-wheat flour in all baked goods.

Select whole-grain bread, pasta and cereals in place of similar processed versions.

Choose brown rice over white rice.

Replace meat with alternate protein sources such as beans, lentils or other legumes.