Dietary fibers are often referred to as roughage or bulk. They are the parts of plant foods that are not digestible, but help the digestive tract to function properly. Fiber is found in fruit, vegetables, and the outer covering of grains, nuts, seeds, and legumes. Even though fiber is not digestible, it has many health benefits:

• Soluble fiber found in fruits, oats, vegetables, and soy beans has been shown to lower serum cholesterol.
• Dietary fiber in whole grain flours, fruits, vegetables, and legumes is more slowly digested than processed flour and juices. This helps to control blood glucose and triglyceride levels.
• Fiber in foods supports weight loss by helping people to feel fuller on fewer calories.
• Fiber may have a protective role in preventing cancer of the large bowel.

The typical American consumes about 10 grams of fiber daily. The current USDA Dietary Guidelines encourage a healthy diet to include 25 grams of fiber or more daily.

Review your own diet for fiber containing foods. For best tolerance, gradually add portions of whole grains, fruits, vegetables, legumes, seeds and nuts until you are consistently eating 25 grams or more each day. Be sure to drink plenty of fluids as you are adding fiber to your diet. Remember that only foods from a plant source contain fiber.