Fiber

Most of us have probably heard that fiber is an important part of a healthy diet — but for some of us, getting more fiber in our diet may seem like a challenge.

What is fiber and how can you get more in your diet?

Dietary fiber is the indigestible component of plant foods that is simply passed through our bodies. There are two types of fiber, soluble and insoluble — each with different, yet equally important roles in health.

Soluble fiber is found in oats, oatmeal, barley, peas and beans, nuts and seeds, citrus fruits, apples, strawberries and carrots. What it does:

• Helps lower total cholesterol and LDL (bad) cholesterol, reducing the risk of heart disease.
• Regulates blood-glucose levels for people with type 2 diabetes.

Insoluble fiber is found in whole grains, whole wheat, seeds, vegetables and the skins of fruits. What it does:

• Reduces risk of colon cancer.
• Aids the digestive system by maintaining regularity.

12 easy ways to boost fiber consumption

• Focus on eating lots of foods from plant sources: vegetables, fruits, and whole-grains.
• Sprinkle wheat germ or bran on pancakes or mix it into oatmeal.
• Substitute whole-wheat flour for half of the white flour in bread and muffin recipes.
• Mix a high fiber cereal such as bran flakes in with your regular cereal. Better yet, eat only high fiber cereals. Read the label. Look for one with 5 to 10 grams or more of fiber per serving.
• Enjoy a bowl of instant oatmeal for an afternoon snack instead of low-fiber packaged snacks.
• Substitute brown rice for white rice.
• Eat fruits such as apples and pears unpeeled. Eat whole fruits instead of fruit juice.
• Use whole-grain bread and pasta products instead of white.
• Top cereal or oatmeal with berries, pears, or apples, which are all high-fiber fruits.
• Make salads, side dishes, and entrées with dried beans or legumes. Use canned beans to save time.
• Add ground flax seed to oatmeal, cereal, or smoothies.
• Add spinach, carrots, and other high fiber vegetables to salads.

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com