Dietary fiber, sometimes called bulk or roughage, is the non-digestible portion of fruits, vegetables, and grains. Fiber can keep your blood sugar from going high after a meal because it slows down the speed at which the food is digested. Foods that are high in fiber are good sources of vitamins, minerals, and other substances important for good health. A high-fiber, low-fat way of eating has been shown to help reduce your risk for some cancers, cardiovascular disease, high cholesterol, hemorrhoids, obesity, high blood sugar, diabetes and to help you lose weight and keep your digestive system working properly.

Fiber in food is made up of two types: soluble and insoluble. Both are important. Soluble fiber, found in fruits, oats, barley and beans, prolongs digestion time and this helps to regulate blood sugar. Insoluble fiber, found in whole-grain products and vegetables, improves gastrointestinal function.

The recommended daily allowance of fiber is 25 to 35 grams. You can increase fiber by eating the following foods:

o A variety of fruits - much of the fiber in fruit is in the skin so it's best to wash the
fruit well and eat it whole.

o Whole-grain products such as bread, cereal, pasta, brown rice, oatmeal

o Nuts and seeds such as flaxseed, walnuts, cashews, almonds, sunflower seeds

o Legumes such as beans - kidney beans, garbanzos and lentils

o Veggies like squash, pea pods, artichokes, spinach and broccoli.

o Popcorn

It is important to remember that as you increase the amount of fiber in your diet, you must also increase your water intake. Failure to do so can lead to constipation.