Fiber

Fiber is a nutrient that falls into the carbohydrate category. Usually carbohydrates are used for energy, but fiber is a little different because your body doesn't digest or absorb it, instead it is eliminated. Fiber doesn't contribute calories to your eating plan.

Fiber is naturally found in plant foods to give them their shape. There are 2 types of fiber: soluble and insoluble. They are different because soluble fiber dissolves in water, whereas insoluble doesn't dissolve in water.

Soluble fiber is found in dried beans, oats, fruits, flaxseed, vegetables, or other whole grains. It is more gummy in nature and helps lower cholesterol levels.

Insoluble fiber is the "roughage" found in wheat and oat bran, flaxseed, whole-wheat foods, vegetables, skins of fruits and root vegetables. It helps move waste through the intestinal tract. Insoluble fiber promotes regularity and prevents constipation.

Most foods are a mixture of soluble and insoluble fiber. Whole grains, legumes, fruits, and vegetables (especially with the peel) are the best sources of fiber.

Men up to age 50 need 38 grams of fiber daily. Women that age need 25 grams daily. Ages 51 and up need 30 grams daily for men and 21 grams daily for women.

If you are upping your intake of fiber, do so slowly and drink plenty of water. Too much fiber can cause digestive upset, gas, or bloating, and prevent absorption of certain vitamins and minerals (zinc, iron, magnesium, and calcium).

To get more fiber in your healthy eating habits, try these tips:

• Read the food label to determine the amount of fiber. The food label will give the exact amount of fiber, but you can also quickly view the label lingo too. A food that lists "high fiber" must have as least 5 grams of fiber per serving. A "good source" of fiber has between 2.5 and 4.9 grams of fiber per serving.
  
• Eat beans a few times a week. They are inexpensive and very versatile.
  
• Switch to more whole grains. Look for the word "whole" as the first ingredient to indicate a whole-grain food. Try brown rice, whole wheat pasta, or whole wheat breads.
  
• Eat more fruits and vegetables and leave the skin or peel on if possible.
• Choose whole fruit more often than fruit juice.
• Try oats and whole grain cereal for breakfast.
• Substitute higher fiber foods in your cooking. Use up to half whole wheat flour for white flour in recipes. Add oats or flaxseed, or fruits or vegetables with the skin to your recipes.

Information is from the Complete Food and Nutrition Guide, American Dietetic Association.