Super Simple Weight Loss

Are You Getting Enough Fiber?

Sorting out the different types of fiber can be confusing. Here’s a quick run-down:

Soluble fiber may help promote normal blood cholesterol and blood sugar levels. Find it in oatmeal, barley, nuts and seeds, beans, and fruits and vegetables like Brussels sprouts and oranges.

Insoluble fiber promotes regularity by helping food move through the digestive system. Food sources include bran cereals, whole-wheat breads and pastas, and fruits and vegetables, such as carrots and apples.

Health authorities don’t give specifics on how much of each type of fiber to eat, so focus on eating a variety of fiber-containing foods to meet recommendations. Getting 25 grams of fiber per day is a good goal for many people.

To get your fill of fiber, eat at least 2 cups of fruit and 2 ½ cups of vegetables daily. Replace foods made with refined grains (such as white bread) with alternatives like whole-wheat bread and pasta, oats and brown rice. Choose bran or other high fiber cereals. Include beans and lentils in your meals regularly. Remember to gradually add these fiber-rich foods and to drink more fluids as you increase the amount of fiber you eat.