Fiber is a complex carbohydrate. It is the part of a plant that cannot be digested. Thus, it adds virtually no calories to the diet. Dietary fiber provides a feeling of fullness and adds bulk in the diet. Fiber is classified as either water soluble or water insoluble.

Aim for 25-35 grams of fiber every day.
Soluble Fiber attracts water and turns to a gel during digestion. 

• Delays the time it takes for the stomach to empty which may enhance weight loss efforts by helping you feel full for a longer period of time
• Lowers cholesterol
• Helps minimize diarrhea
• Helps manage blood glucose

Insoluble Fiber passes through your digestive tract virtually intact.

• Helps prevent constipation
• May help prevent colon cancer   

Tips for increasing the fiber in your diet

• Eat more whole-grain bread, including whole wheat tortillas and baked goods made with whole grain flours. 
• Choose whole grain pasta (such as whole wheat), brown rice, wild rice, bulgur, millet, barley and buckwheat.
• Snack on popcorn instead of potato chips, or try dried fruits and nuts.
• Choose fresh fruits over juice.
• Eat fruits and vegetables with the skin on (apples, pears, peaches, baked potatoes, sweet potatoes).
• Substitute legumes (beans, lentils, peanut butter) for meat at least twice a week or add cooked navy, kidney, pinto beans or chickpeas to soup.
• Select high-fiber cereals for breakfast or mix a high-fiber cereal, such as All-Bran or Fiber One, with your favorite brand. Add some fresh fruit.
• Drink 8 cups or more of water daily to keep fiber moving through your body.
• Use fiber supplements only if instructed by your physician or a registered dietitian.