It is important to understand that Dietary Fiber, also known as roughage or bulk, includes all parts of the plant foods that your body can not digest or absorb. This material can be categorized into two basic groups, Insoluble Fiber and Soluble Fiber.

Insoluble Fiber increases the movement of material through your digestive system and increases the amount eliminated stool. Many people who suffer from constipation or irregular stool are benefited by increasing “insoluble fiber” in their diet. Some sources of insoluble fiber include , but are not limited to, Whole-wheat flour, wheat bran, nuts and many vegetables.

Soluble Fiber on the other hand, breaks down and dissolves in water to form a gel-like material. Many foods such as oats, peas, beans, apples, citrus fruits, carrots and barley are high in soluble fiber.

Quantities of fiber, and Quality of fiber vary in different plant food sources, so to make sure you are getting the greatest health benefit, you need to eat a wide variety of high fiber foods.

While other food components like proteins, fats and carbohydrates are broken down, absorbed and used by your body, fiber is not. Fiber is not digested and basically passes through your system unchanged.

In an article written by Mayo Clinic, Dec 2005, entitled “Dietary fiber: An essential part of a healthy diet”, it states that “ A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease).” The article goes on to further state that a high fiber diet “can also lower blood cholesterol levels and slow absorption of sugar, which for people with diabetes, can help improve blood sugar levels. High fiber diet may also reduce the risk of developing type 2 diabetes.”

So how much fiber do you need to be eating? The National Academy of Science’ Institute of Medicine provides science-based advice on matters of medicine and health states the following levels of fiber for adults on a daily basis.

If you’re not getting enough fiber try increasing the amount of fiber you are eating. Make sure to add this gradually as doing it too quickly can cause intestinal gas, abdominal bloating and cramping. Increase your fiber gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also drink plenty of fresh clean water.

According to the USDA National Nutrient Database for standards 2004 the following foods are great sources of fiber:

Some people choose to add “fiber supplements” to their diet rather than increase the source of natural fiber in their diet. Consult your doctor before adding a fiber supplement to your diet especially if you have any type of intestinal problem. Also ask your pharmacist whether a fiber supplement may interact with any medications that you may be taking. Fiber supplements can decrease the absorption of certain medications, such as aspirin, and warfarin (blood thinners that many people take when they have heart conditions). Fiber supplements can also reduce blood sugar levels which could cause an adjustment in insulin dosage if you have diabetes.