Fiber

Fiber is found in most fruits and vegetables. Dietary supplements of fiber are available, as are foods that are fortified with fiber such as some cereals, yogurt, and granola bars. However, supplements and fortified foods do not supply the vitamins and nutrients that whole foods provide. Unlike other nutrients, fiber is not digested or absorbed; it passes directly through the gastrointestinal tract. Soluble fiber dissolves and forms a gelatinlike substance. This type of fiber is found in oats, barley, carrots, peas, beans, apples, and citrus fruits. Insoluble fiber increases stool bulk and is found in whole wheat flour, nuts, beans, and vegetables such as cauliflower, potatoes, and green beans.

Most people associate fiber intake with the goal of preventing or relieving constipation, but its value goes beyond this function. Benefits of fiber include:

• Lowering cholesterol
  
• Normalizing bowel movements and maintaining bowel health
• Contributing to the prevention of colorectal cancer
• Controlling weight by producing a lasting feeling of fullness
• Helping control blood sugar levels

Fiber does tend to produce additional gas, bloating, and cramping if implemented too quickly into the diet. Adjust the body's fiber intake gradually, increasing it over several weeks until it reaches approximately 25–35 grams per day. Additional water also aids in absorbing fiber and facilitating elimination.