Facts about Fiber

USES OF FIBER:Fiber curbs overeating, soaks Up Fat, steadies your blood-sugar level, slows fat absorption, reduces cholesterol, promotes regularity, reduces cancer risk, increases peristalsis, etc.

Signs of insufficient fiber in a diet are:
• Constipation • Infrequent stools • Hard stools • Abdominal pains • A general feeling of "sluggish bowels." Signs of too much fiber are: • Excessive gassiness • Bloating • Abdominal pain • Stools uncomfortably frequent and large overall volume.

Best sources of soluble fiber are:
Oat bran, kidney beans, lentils, sweet potatoes, broccoli, pears, apples, barley, peas, corn, spinach, Orange (with membrane), figs (dried). The skins of fruits are rich sources of fiber, so don't peel apples.
Best sources of insoluble fiber are:
• wheat bran • legumes • skin of fruit • seeds and nuts: sunflower seeds, soybean nuts, almonds.

**Consume whole fruits and vegetables instead of juice.
**Cut back on refined foods.
**Snack on dried fruits.
**Be a bean freak.
**Increase the amount of fiber in your diet gradually.
**It's important to eat fiber from a variety of sources.
**Spread out your dietary fiber throughout the day.
**Drink a lot of water with your fiber.
**Get your fiber from food, not from pills.