Fiber—Just the facts,

Dietary Fiber is the part of plant foods that your body doesn’t digest. Fiber, therefore, helps with regularity and has been shown to have other health benefits, as well. There are two types of dietary fiber used in the labeling of food products – both are important for good health. Soluble fiber dissolves in water and is found in foods like beans and other legumes, fruits, and oat products (e.g. Oatmeal, Cheerios®). Soluble fiber can help lower cholesterol levels, and therefore can help reduce the risk of heart disease.Insoluble fiber is considered to be the “gut-healthy fiber” because one of its roles is supporting regularity. It does not dissolve in water and can be found in whole grain products (e.g. whole wheat bread, ready to eat cereals made with whole grain, such as Fiber One cereals), and vegetables.
Health benefits of fiber you can digest.
Getting the recommended levels of fiber may lead to many healthy rewards. Digestive Health
· The most recognized benefit of fiber is its important role in keeping the digestive system running smoothly by promoting regularity. Fiber adds bulk to help move food through the digestive tract.
· Along with regular exercise and plenty of water, fiber plays an important part in maintaining digestive health.
Heart Health
· Fiber – specifically soluble fiber – may also help lower blood cholesterol levels, thereby reducing the risk for heart disease. Fiber appears to lower cholesterol by interfering with its absorption in the digestive tract.
Diabetes
· Fiber may also be important for people who have diabetes. Diets high in whole grain and fiber have been shown to help people with diabetes manage their blood sugar and cholesterol levels.
Weight Management
· Getting enough fiber can also help curb your hunger and help you feel satisfied, which can help with weight management. Research suggests that people who have higher intakes of fiber tend to have healthier body weights.
· High fiber foods, like Fiber One cereal and Fiber One Honey Clusters®, may help with managing caloric intake.
When it comes to maintaining good health, the evidence is clear—fiber can play an important role!
1) Scan for Bran
Look for “bran,” “whole grain” and “whole wheat” on product packages and ingredient labels. These ingredients can help boost fiber intake.
½ cup Fiber One Original = 14g fiber
1 cup Fiber One Honey Clusters® = 13g fiber
2) Grab the Whole Food
Munch on a whole piece of fruit, in place of drinking a glass of juice. You’ll get the nutrients and the fiber too.
1 medium apple = 3g fiber
3) Savor the Skins
Eat fruit and vegetables with the skin on. Eating the skin helps to bump up the fiber, plus it provides texture and a bonus of other nutrients.
1 medium baked potato with skin on = 4g fiber
4) Screen for Beans
Replace your typical side dishes with high-fiber dried peas and beans, such as kidney, pinto, lentils or black-eyed peas. These fiber-packed legumes make it easier to meet daily fiber goals.
½ cup canned red kidney beans = 8g fiber
5) Go Nuts
Jazz up salads, vegetables, snacks and desserts with almonds, sunflower seeds or soy nuts. Nuts and seeds add fiber and fun-to-chew crunch to foods.
1 ounce roasted almonds = 3g fiber
6) Be Berry Wild
Choose raspberries, blackberries and boysenberries to add variety to your cereals. These berries have twice the fiber of many other fruit selections.
½ cup fresh raspberries = 4g fiber
7) Bring on the Brown
Use brown rice instead of white. Switch to whole-wheat pasta, whole-wheat flour whole-wheat breads and whole-grain crackers instead of regular white versions.
1 cup brown rice = 3g fiber
8) Skip the Chips
Select snacks that are a good source of fiber. Instead of potato chips, go for low-fat popcorn, whole-grain pretzels or oven-crisped whole-wheat pita triangles.
3 cups popcorn = 4g fiber
9) Drink Up
Water is a healthy beverage choice—especially as you up the fiber. Your body needs more water to help process the added fiber you eat.
Aim for eight 8-oz glasses of water each day.
10) Sneak in Some Fiber One® cereal
Mix Fiber One cereal into your favorite side dishes or top yogurt, salads or oatmeal. Even a small amount of Fiber One cereal makes a difference.
¼ cup Fiber One cereal for sprinkling = 7g fiber