WHY THE INTEREST IN FIBER?
Many health experts are advising people of all ages to consume more dietary fiber. Much research suggests that fiber may prevent cancer, diabetes, heart disease and obesity. Consuming the recommended grams of dietary fiber is also a great way to increase weight-loss.

WHAT IS DIETARY FIBER?
There is more to fiber than crunch. Fiber is an un-digestible carbohydrate found in plants. Fiber is not a single food or substance. Fiber in itself has no calories because the body cannot absorb it; therefore, high fiber foods are low in calories. Fiber can be divided into two categories according to their physical characteristics and effects on the body: water-insoluble and water-soluble. Each form functions differently and provides different health benefits. INSOLUBLE fibers, such as cellulose, hemicellulose and lingnin, do not dissolve in water. The insoluble fibers tend to promote regularity and are found in wheat bran, seeds, popcorn, brown rice, breads, cereals, pasta and beans. They may be protective against a number of gastrointestinal diseases. SOLUBLE fibers, such as gum and pectin, do dissolve in water. The soluble fibers include pectins, gums, and mucilages, and are found in fruits, vegetables, seeds, legumes, dried beans and whole grains, including oats, barley, rye and wild rice. Prunes are also high in soluble fiber. Today's pitted prunes are moist and convenient -- an excellent snack and a great way to get more natural fiber into the diet. Soluble fiber supports the growth of healthy intestinal bacteria and appears to lower blood cholesterol levels and slow down the rate at which sugar is absorbed from the intestine.

HOW CAN FIBER HELP TO LOWER CHOLESTEROL?
When you eat your food, your body secretes compounds called bile acids into the gastrointestinal tract to help absorb fats. Cholesterol is a principal component of bile acids. Researchers believe that SOLUBLE fibers bind to cholesterol rich bile acids and cause them to be excreted from the body when they would otherwise be re-absorbed. As cholesterol from the blood circulates through the liver, it is pulled out to manufacture more bile acids to replenish those that have been excreted. With less cholesterol in the blood, there is less to form PLAQUE on the walls to the arteries that lead to the heart and the brain.

MORE HEALTH BENEFITS OF FIBERS
If you have been doctoring your with bran in the hopes of getting fiber's benefits, what you are mostly getting are larger, softer stools. This kind of fiber "bulks up" waste and moves it through the colon more rapidly, preventing constipation and possibly colon cancer. The trickiest accomplishments of fiber may lie with the stickiest kinds called gums and pectins, as they may keep cholesterol under control by removing bile acids that digest fat. The same types of fiber may regulate blood sugar as well. This is accomplished by coating the gut's lining and delaying stomach emptying. As a result, they can slow sugar absorption after a meal and may reduce the amount of insulin needed. This regulation of blood sugar can stabilize your energy levels and prevent Type II diabetes.

HOW CAN FIBER HELP YOU TO LOSE WEIGHT?
Fiber is a weight watcher�s dream since fiber called cellulose and hemicelluloses take up space in the stomach, making us feel comfortably full and satisfied longer�so we consume less food. Eating fibrous foods can also decrease swings in blood sugar that make dieters weak, tired and irritable. Fiber binds with some of the fat that you eat, preventing its absorption by accelerating the foods movement through your body. Focusing on fiber rich low glycemic carbohydrates allows you to eat larger volumes of food and take in more nutrients without taking in excess calories.

Carbohydrates equal energy � cut carbohydrates from the diet as fad diets do � and you cut out much of the necessary fiber, stamina and energy. Metabolism drops as the body tries to conserve weight when too few calories are consumed. Adequate fiber in the diet combined with regular exercise such as a brisk walk every other day can help keep pounds dropping, therefore speeding up your metabolism.

Weight-loss can help to lower blood pressure and decrease cholesterol and blood triglyceride levels � factors that can reduce the risk of heart disease and other life threatening diseases.

WEIGHT-LOSS STUDY
Twenty-five scientific studies�reviewed by Drs. M. Yao and Susan Roberts of Tufts University�showed that people on high-fiber/low-fat diets lost three times as much weight as people who ate only a low-fat diet.

ARE YOU GETTING ENOUGH FIBER?
Although fiber is not considered an essential nutrient, the U.S. Surgeon General and many professional health organizations recommend a diet containing 20-35 grams of fiber a day. The average American diet barely consumes half of this amount with an intake of 10-15 grams daily. Most Americans fill up on refined carbohydrates that lack fiber as well as vitamins, minerals and antioxidants. Increasing the consumption of quality carbohydrates is the best way to increase fiber intake. Choose whole grains, beans, fruit and vegetables over refined white flour and processed baked goods. Foods labeled "high fiber" contain 5 grams of fiber per serving. Foods that have 2.5-4.9 grams of fiber per serving are labeled as "good sources" of fiber. It is important to increase your fiber intake gradually, as a large increase in fiber over a short period of time may result in bloating, diarrhea, gas and general discomfort. Add fiber gradually over a period of time (3 weeks) to avoid abdominal problems and be sure to increase your water intake as well.