Wellness Wednesday.

Fiber.  We hear about this nutrient frequently.  Eat more, it's good for you...but why?

Fiber found in the diet is mostly known for helping "move things through your digestive tract", aka - helping to prevent or relieve constipation.  But fiber can also help lower your risk of heart disease and diabetes.

Dietary fiber includes all parts of plant foods that your body can't digest or absorb.  Unlike carbohydrates, proteins and fats (which your body breaks down and absorbs), fiber is not digested by your body.  So it just moves along the digestive tract, relatively intact, and eventually ends up in Lake Michigan - well, at least for us here in Chicago...(wink, wink)

It might seem like fiber doesn't do much, but it plays some important roles in maintaining health.  There are two types of fiber (soluble and insoluble) so it's important to get a variety of each in your diet.

• Soluble fiber - This type of fiber dissolves in water to form a gel-like substance, which can help lower cholesterol and glucose (blood sugar) levels.  Soluble fiber is found in foods such as oats, peas, beans, apples, and citrus fruits.
• Insoluble fiber - This type of fiber promotes the movement of material through the digestive tract and increases stool bulk, so it can be helpful for those that struggle with constipation or irregular bowel movements.  Foods such as whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

Along with normalizing bowel movements (which I've already mentioned a few times), a high-fiber diet has many benefits such as...

• Lowers blood cholesterol levels - Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total cholesterol levels by reducing low-density lipoprotein (or what your doctor likes to call the "bad" cholesterol).  Studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also heart protective.

•  Helps control blood sugar - Fiber, especially soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels.  Also interesting, a diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.

• Weight loss - High fiber foods generally require more chewing, which gives your body more time to recognize when you are full, so you're less likely to overeat.  Also, a high fiber diet tends to make you feel fuller, for a longer period of time.  High fiber diets tend to be less energy dense, meaning you consume fewer calories for the same volume of food.

Your best fiber choices include...

• Grains and whole grain products
• Fruits
• Vegetables
• Beans, peas and other legumes
• Nuts and seeds

Processed or refined versions of the above foods have a lower fiber content than the whole, unprocessed forms.  You also reduce the amount of fiber when you remove the skin - such as peeling the skin off an apple or a cucumber.

Whole foods also tend to be better than fiber supplements.  The supplements lack the vitamins, minerals and other important nutrients that are already in the whole foods.

Tips for getting more fiber in your diet...

• Eat fruit at every meal - add a banana to a high fiber cereal or simply add any other fruit to your breakfast regimen.  Are you one who likes to snack or pick at food while you are making lunch or cooking dinner (ME!ME!ME! I am!!!)  Slice up some fruit before you start prepping the rest of your meal and munch on that instead of the food for your main course.  Remember - whole, fresh fruits are best!
• Eat more beans - this is super easy!  Add garbanzo beans to any salad...add multiple types of beans to your favorite chili or soup recipe...or whip up a quesadilla with whole wheat tortillas, cheese and black beans.
• Make snacks count - fresh and/or dried fruits, raw vegetables, and an occasional handful of nuts or seeds are healthy, high fiber snacks.

High fiber foods are good for your health, but adding too much fiber too quickly can cause stomach discomfort.  Increase fiber in your diet gradually over a few weeks to avoid bloating and cramping - just picture loading up your stomach with lots of fruits and veggies while you're not having regular bowel movements...hence the bloating and stomach discomfort.  This is why it is important to add fiber gradually, so your digestive tract has time to adjust to your new, healthy eating habits.  Health experts recommend a total of 20-30 grams of fiber daily (for adults).  For example an apple with skin has about 5 grams of fiber.  One cup of black beans has about 15 grams of fiber.

It is important to drink plenty of water as you increase the amount of fiber in your diet.  Fiber works best as it absorbs water, helping it to move through your system more efficiently.