What's all the Hype about Fiber?

When I started on this journey, my main focus was to get healthy and be able to lead a more healthy lifestyle. Losing weight is just part of the transition.

I started trying to read everything I could get my hands on. What I like the most and could relate to was The Biggest Loser - 6 Weeks to a Healthier You.. It helps to explain what our body needs and why it needs it.

We have watched commercials about this food or that food is high in fiber. We have seen food in the store where the box states "high in fiber". It seems everywhere you look, foods that are high in fiber are the latest craze. But why? What does fiber do for our bodies? All I have seen on commercials is that it is good for your heart.

Fiber is a type of carbohydrate. Our bodies cannot absorb it, so it needs to be replinished. There are two types of fibers: Soluble fiber and Insoluble fiber. Each performs differently in our bodies.

Soluble fiber will dissolve in water and become a gel like substance in your digestive tract. Sounds gross, but this is important because it will help trap fat and cholesterol so can't get through the wall of your intestine and into your bloodstream. Therefore, the fat and cholesterol won't reach your heart.

Insoluble fiber does not dissolve in water and improves your digestion. (I'm sure you have heard people complain about constipation - they need more fiber).

How much fiber should we strive to add to our diet? The National Institute for Health recommends at least 5 grams of soluble fiber a day in addition to insoluble fiber. You should try and get 10-25 grams of fiber per day into your diet.

So how can you do this? What foods are fiber rich?

**For soluble fiber, eat plenty of fruits, beans and whole grains.
**For insoluble fiber, try some of these: cauliflower, brussellsprouts, cabbage, whole wheat breads, and wheat bran.

**Try and stay away from the "white stuff" (more on that later), such as white bread and white rice and go for their whole grain counterparts.

**With your veggies, make sure you are getting some raw veggies in your diet (especially those with skin)- they have the most fiber. When you cook these veggies, it could reduce the fiber content.

**Make sure that when you are increasing your fiber intact, that you are drinking plenty of water which will help to keep your digestive tract moving.

**Don't forget about those snacks! Try air popped popcorn, small serving of dried fruit, whole wheat crackers, or a small serving (2 tbsp) of humus.

All in all, eating fiber is an excellent way to help protect our heart from fat and cholesterol. Which is why on the Cheerios commercials you hear them say it will help to lower your cholesterol. Now you know why and how. It also helps aid in the health of our digestive system.

So the challenge for today is look at the foods that you are eating - are you getting enough fiber? Find ways to incorporate more fiber in your diet.