A diet high in fiber has been associated with prevention of many major diseases, including gastrointestinal disorders, cancer, obesity and heart disease. While grandma's good advice to "eat your roughage" hasn't changed, the possibilities of making a diet high in fiber exciting and delicious, have. High fiber menus can deliver great taste!

What is dietary fiber?
Mention fiber and most of us think of breakfast cereals. A multitude of high fiber cereals have arrived on our grocery shelves. Americans seem to depend on their daily bowl of breakfast bran to triumphantly assure themselves that they've eaten a day's worth of the good stuff. Not so! While bran cereals do provide a significant amount of fiber, they fall far short of providing the daily need in both variety and amount of fiber.

Fiber is the part of the plant that our bodies cannot absorb or digest. There are two basic kinds of fiber: water-soluble and insoluble. Both kinds are important.  Many foods such as vegetables have a combination of the two types of fiber.

Water-soluble fiber: Protective against heart and gastrointestinal diseases, this group commonly includes pectin and gums. Foods rich in these gummy fibers include oat bran, legumes (dried beans), barley, psyllium, guar gum and pectin from many fruits such as oranges and peaches.  These affect the absorption of cholesterol and glucose in the blood.

Insoluble fibers
These include cellulose, hemicellulose and lignin. Both cellulose and hemicellulose are important to human digestion. These fibers are found in whole grains and vegetables. They add bulk along the digestive tract and move waste out of the body more effectively.

How much fiber is enough?
The typical American diet contains about 10-15 grams of dietary fiber or about one-half the recommended level of 25-35 grams per day.

What foods are high in fiber?
Fiber comes most generally from plant foods. (Although meat may be "tough", it is not a source of dietary fiber.) 

High fiber foods are not always course in texture. For example, celery is often thought of as being high in fiber, when in fact, peas and beans have four times as much.  Generally, the less highly processed the grain, fruit or vegetables, the more fiber they contain.

Fresh, raw vegetables are your best bet. Juices offer little, if any fiber, and peeled, mushy fruits and vegetables are greatly compromised. Unrefined whole grains are also a plus for high fiber diets. Look on the label for 100 percent whole wheat as the first ingredient in your breads.

What steps can I take to increase my fiber intake?
When was the last time you tried to make a drastic change in your daily routine or habits? Did it work? Probably not! Major changes are generally met with resistance.

Drastically changing from a low fiber diet to a high fiber diet may result in problems such as diarrhea or bloating. Your approach should be one of gradually introducing or substituting high fiber foods for low fiber, fatty foods.

Here are some easy ways to increase the fiber in your diet:

• Choose a side salad instead of fries with your luncheon sandwich.
• Choose restaurants with healthier choices such as vegetable side dishes, whole grain breads, fruits and salads. Fast food does not have to be high fat and low fiber.
• Try recipes that combine small servings of meat with vegetables,fruit, and whole grains.
• Keep a jar of oat bran handy. Sprinkle it over salad, soup, breakfast cereals and yogurt. Add oat bran to meats, salads and soups. Combine oat bran with cinnamon and sprinkle it over toast.
• Eat the peel. It's easier than struggling to peel fruits and vegetables or eating around it.
• Include a fresh fruit in your diet every day.

Can I get too much fiber?
Probably not. Extremely high fiber diets have been associated with  mineral deficiencies.  Zinc and calcium requirements may be slightly higher on a high fiber diet.