Fiber Focus

Are you aware that fiber is an essential part of our diets? Fiber is not something the body can make on its own; therefore, you must consume the fiber throughout your diet in order to obtain fiber within the body. There are two types of fiber available: soluble and insoluble.

Soluble fiber can be found in food sources such as dried beans, oats, barley, fruits, and vegetables. Soluble fiber assists in removing cholesterol from the blood; therefore, lowering your chances of heart disease.

Insoluble fiber food sources include whole grains, what bran, fruits, and vegetables. Insoluble fiber helps prevent constipation by keeping your intestinal tract healthy.

It is recommended that other children, adolescents, and adults eat 20 to 35 grams of fiber each day. For younger children, this suggested amount is too high; however, it is wise to implement foods high in fiber at a young age. By implementing fiber into your diet you are regulating your digestive tract, lowering your risk of disease such as high blood pressure, and benefiting from all of the vitamins and minerals that come inside the high fiber foods that you are consuming.

10 Ways to Add Fiber to Your Diet

1. Eat berries. 
2. Eat more legumes, such as dried beans. 
3. Choose romaine lettuce or spinach. 
4. Enjoy 100% whole-wheat or whole-grain bread. 
5. Eat high-fiber breakfast cereals. 
6. Choose brown rice instead of white. 
7. Eat the skins on fruits and vegetables, such as apples and potatoes. 
8. Eat corn, including popcorn. 
9. Snack on dried fruit. 
10. Eat whole fruits and vegetables instead of drinking 100% juice. 

Successful Tips for Adding Fiber 

• Add fiber gradually. 
• Drink fluids. Drink at least 8 cups of water, juice, or other decaffeinated, non-alcoholic beverages every day. 

To find more information about fiber please visit WebMD.