Soluble...insoluble...plant sources...whole grains...supplements...grams...there is a lot to know about fiber. The good news is...there are lots of benefits to eating a diet high in fiber. I hope you find this week's e-Well Tip helpful in answering your questions about how much fiber you should eat each day, the easiest ways to add fiber to your meals and snacks, and why it's so beneficial to eat high-fiber foods.

WHAT, WHERE and WHY?
Fiber comes in two forms - soluble (includes oats, beans, citrus fruits, apples and carrots) and insoluble (includes whole wheat flour, nuts, vegetables, berries, and bran). It's best to include a variety of these foods in your diet each day.

Combined, soluble and insoluble fiber offer health benefits that include lowering cholesterol, lowering glucose levels, improving regularity, decreasing constipation, and it may reduce the risk of developing type 2 diabetes and colon cancer. Current studies are being done to determine even more benefits.

Eating foods high in fiber throughout the day will also help you lose weight or maintain your current healthy weight. Eating a high-fiber diet will help you to feel fuller longer, take longer to chew which allows your body to realize that it's full before you overeat, and it will create a larger plate of food which will feel more satisifing.

HOW MUCH?
Adults need about 20 to 35 grams of fiber per day. Most adults in the U.S. only get half the recommended amount each day.

TAKE IT SLOW
Start adding high-fiber foods slowly. If you're currently eating only a few of the foods listed above (or none at all), start to add them one at a time over the next few weeks. Adding too much fiber too soon often leads to unpleasant side effects including intestinal gas, diarrhea, abdominal bloating and cramping. To decrease these side effects, be sure to drink water throughout the day.

BREAKFAST TIPS
Try a cereal that has at least 5 grams of fiber per serving. Be a smart and healthy consumer and check the label. Some cereals may "look" healthy or be advertised as "healthy" but may include only 1 gram of fiber per serving. You will probably be surprised that you can easily find a high-fiber cereal that actually tastes good!

LUNCH TIPS
Build a sandwich using slices of "whole wheat" or "whole grain" bread. Don't be fooled by "wheat" breads - they don't pack any more fiber than most white breads. Top your sandwich with some veggies for a bit more fiber - this will also add some crunch which may jazz up a boring sandwich!

DINNER TIPS
Brown rice and whole wheat pastas can now be found in almost all grocery stores. You will taste a slight difference, but if you top them with a great chicken stir-fry or marinara sauce, you may find that you can hardly notice the switch.

SNACK TIPS
Toss a piece of whole fruit or dried fruit into your bag in the morning. A handful of nuts, low-fat popcorn, or whole wheat crackers with a few pieces of low-fat cheese also make great snacks!

FOR MORE INFORMATION on fiber, its benefits, and fiber-rich recipes, visit the Mayo Clinic's health information website.

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