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Your ancestors probably consumed more fiber than you do! Before the days of advanced milling technology, people consumed all of the edible parts of the grain and with it received fiber and many essential nutrients. Whole grains were the only grain source people knew. As technology improved, the bran and the germ- the parts that contain fiber- were separated and removed, leaving refined white flour. With this new process came white bread, a product that became more appealing because of its softer texture and high class appeal. Simply put, refined was "in"! With this switch to refined grains, people became short-changed in many nutrients including fiber. In the 1940s manufacturers began enriching many grain products with some nutrients lost during processing such as thiamin, riboflavin, niacin and iron. Many products have fiber added back as well. What is fiber and why is it so important to our health? Fiber is like a broom sweeping our bodies clean.

If you're like most Americans, your day's meals and snacks come up short on fiber, supplying about half the amount your body needs. On average most people consume only about 11 grams of fiber a day. To increase the health benefits, many experts recommend eating 20-35 grams of fiber daily. There are two different types of fiber, soluble and insoluble. What is the difference between each type?

Insoluble fibers include such foods as whole wheat products, bran products, vegetables such as cauliflower, green beans and potatoes, and the skins of fruits and root vegetables. This type of fiber cannot be broken down into simple sugars by the human body and simply passes through. Soluble fiber dissolves in water and becomes gummy or viscous. It is often used in low fat and nonfat foods to add texture and consistency. Pectin is an example of a soluble fiber used to make jam or jelly and gives a thick gel-like consistency. In your body, pectin plays a different role, binding to fatty substances and promoting their excretion as waste. Some examples of soluble fiber include dried beans and peas, oats, barley, and many fruits and vegetables such as apples, oranges and carrots. Many foods contain a mixture of soluble and insoluble fibers. Fruit usually has more soluble fiber and vegetables have more insoluble fiber. Eating all forms of fiber on a daily basis has some important health benefits. The most obvious health benefit of insoluble fiber is to relieve or prevent such digestive disorders as constipation. The reason fiber helps prevent this condition is because it is not digested and passes through the digestive tract easily. Fiber is a component of fruits, vegetables, legumes and such whole grains as wheat, oats and bran. Fiber is a complex form of carbohydrate that works by absorbing water in the large intestine and thus passes through the body. This process happens with ease if a person consumes adequate fiber in all forms and drinks plenty of fluids. Aim for at least eight cups of liquids a day. If you need a fiber boost, gradually increase the amount you consume to allow your body to adjust. Adding fiber too quickly or consuming too much on a regular basis may cause gas, diarrhea, cramps or bloating. Another health benefit of fiber is how it helps balance your blood sugar levels. Carbohydrates high in fiber are digested more slowly and, as a result, your blood sugar doesn't rise as quickly. By eating more high fiber foods, people with diabetes can help keep their blood glucose levels lower. By comparison, low fiber carbohydrates are digested faster, so they raise your blood sugar more rapidly. Plant-based foods such as grains, fruits and vegetables, in their natural form, are low in fat and calories and high in fiber. This not only makes these foods essential to a healthy diet but also helps people lose weight. Increasing your consumption of such foods as fruits, vegetables and whole grains helps aid in weight loss by helping your stomach feel full longer and has the benefit of equalizing your blood sugar levels. High fiber foods are also loaded with essential vitamins, minerals and antioxidants. These foods also contain phytochemicals, many of which play a protective role in

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preventing cancer, high blood pressure and heart disease.

Soluble fiber may help lower the level of total blood cholesterol, mainly by lowering LDL cholesterol or "bad" cholesterol. Fiber seems to help bile acids, which are made of cholesterol, pass through the intestine as waste. As a result, the body absorbs less dietary cholesterol. Researchers have found that the soluble fibers in beans, psyllium fiber, oats and oat bran seem to help lower blood cholesterol levels in some people. Those same high-fiber diets were lower in fat as well, so it is unclear whether it's the higher levels of fiber, lower levels of fat, or both factors that help lower the risk of heart disease. Until more is known about lowering blood cholesterol levels, continue to consume fiber from a variety of sources, decrease your intake of fat, especially saturated fat, maintain a healthy weight, and live an active lifestyle. How do I know I am getting enough fiber? The USDA Food Guide recommends eating 2 cups fruit, 2 1/2 cups vegetables, and 3 ounce equivalents of whole grains a day. An ounce equivalent of whole grains equals 1 slice of bread, 1 cup dry cereal, or 1/2 cup cooked rice, pasta, or cereal. If you are getting your whole grains from bread, make sure it has 2 grams of fiber per slice. If you are choosing breakfast cereals, it is a good idea to read the labels on the cereal box and choose a product that has 3 grams of fiber or more per serving. Not everyone needs the same amount of fiber. Use care when adding fiber to the diets of young children. Extra fiber may fill them up too quickly, taking away their appetite for other nutritious foods. Also too much fiber may interfere with the body's absorption of vitamins and minerals. If you are over age 65 or have had gastrointestinal surgery, check with your physician before increasing fiber in your diet. If you wish to increase your fiber intake, it is always best to do it by eating fiber rich foods and not rely on fiber pills and powders. Many of these products contain very little fiber and can be expensive. They may help somewhat with constipation, but people who take them for "regularity" may become dependent on them. The products that contain more fiber may inhibit the absorption of some minerals, a problem for those people whose diets are nutrient deficient. Also, some diet pills may contain fiber as a way to feel full and lose weight. No evidence proves that fiber supplements help you lose weight and keep it off.

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Are you ready to eat more fiber and reach the 20-35 gram target? Here are some suggestions:

1. Eat a variety of foods.

3. Eat fiber rich foods for breakfast.

4. Switch to whole grain products.

5. Eat legumes two to three times a week.

6. Eat the recommended servings of fruit and vegetables a day.

7. Enjoy fruits and vegetables with edible skins on.

8. Choose whole fruit more often than juice.

9. Cook with added fiber in your recipes as much as possible.

10. Check food labels for fiber facts.

Fiber is an essential component of a healthy diet. It sweeps our bodies free of waste by helping our digestive system work optimally, balancing our blood sugar levels, and lowering the amount of LDL cholesterol in the blood. These functions are important to maintain health and vitality. If you have any questions about how to incorporate more fiber in your diet, see your physician or call a registered dietitian at your local hospital.

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