High fiber foods include vegetables, fruits, grains and legumes.    Animal products such as meats, dairy foods and eggs as well as fats have no fiber at all.   Processing of foods often reduces or eliminates the amount of fiber naturally contained in a food.  Fast foods and convenience foods are notoriously low in fiber as they are usually high in fat.   

There are two types of fiber and both are essential.  

• Soluble fiber is fiber that dissolves in water and forms a gel.  It is found in highest concentrations in fruits, oats, barley and legumes.  

• Insoluble fiber does not dissolve in water.  It is part of the structure of plants.   Food sources are wheat bran, whole grain cereals, breads, and crackers, fruits and vegetables with their skins, nuts and seeds.

Noted health contributions include:

• Reducing constipation and prevent or control hemorrhoids and diverticulitis.
• Lowering blood cholesterol levels.  Soluble fiber binds with the bile acids in the gut, which contain cholesterol, and these are eliminated in the stool.
• Slowing starch breakdown and delay glucose absorption into the bloodstream.  This can help diabetics control their blood glucose levels.
• Increasing eating time thereby decreasing overeating.  Water-soluble fiber also promotes a full feeling, which may also help in weight control.
• Decreasing fat consumption and absorption.

Recommendations to increase your fiber intake include:

• Increase consumption of whole grain cereals, breads and pasta. A slice of bread should contain at least 2 grams of fiber.  Bran cereal is a very concentrated source of fiber.  Add gradually.
• Increase intake of fruit and vegetables.  Eat them raw and with the skin.
• Eat whole fruits instead of the juice.
• Use brown rice instead of white rice.
• Add beans to stews and soups. 
• Read the NUTRITION FACTS label for how much fiber is in a product.    

Increase your fiber intake slowly.  Intestinal discomfort and gas is greatly reduced if the increase is gradual. 

As with all good things you can eat too much fiber.  35 mg per day is adequate for health.  Adding more may decrease absorption of minerals such as iron, calcium magnesium and zinc.  People rarely include too much fiber by just eating food but there are supplements on the market that can make intake excessive.   Eating high fiber, whole foods is just another way to change your eating for your health.