Fiber is the part of plant foods that we don't digest.  Good sources of fiber include fruits, vegetables, whole grains, and beans. 

 Health benefits of diets high in fiber include:

•  Healthy weight maintenance;

•  Healthy blood sugar levels.

•   Reduced risk of heart disease and cancer;

•  Prevention and treatment of constipation;

•  Prevention and treatment of diverticulosis and diverticulitis;

How much should we be eating every day?

•  Men - 35 grams per day

•  Women - 25 grams per day

•  Children - their age plus five (i.e., a 5-year-old should eat 10 grams per day)

Most fruits and vegetables contain about 2-3 grams of fiber per serving; whole grain foods about 3-5 grams per serving; and beans a whopping 5-10 grams per half cup serving.

Here are some tips to help you increase fiber:

•  Add beans to salads;

•  Try a variety of bean soups, including chili, lentil and split pea; 

•  Use brown rice instead of white rice;

•  Add wild rice to your favorite rice dish;

•  Use one-third to one-half whole-wheat flour when baking instead of all white flour;

•  Buy whole grain breads, crackers and cereals;

•  Try the new breads made with whole-wheat white flour if you or your family members don't like regular whole-grain products;

•  Snack on low-fat popcorn;

•  Make your own trail mix with whole grain cereal, dried fruit and nuts, and store in a sealed container in your car for a snack on-the-go;

•  Keep fresh fruit handy and include fruit with every meal.