Fiber

Fiber is not a nutrient, but it acts like one. It helps people stay healthy by preventing constipation, and in certain forms seems to lower cholesterol levels and prevent cancer. 

The Food and Drug Administration recommends that everyone take in 25 to 30 grams of fiber a day. But all fiber is not the same.  You need two kinds of fiber for good health: Water soluble and water insoluble. 

The following are especially good sources of soluble fiber, which may be helpful in lowering cholesterol:

• Barley bran
• Dried beans, cooked
• Legumes
• Oat bran

The following foods are especially good sources of insoluble fiber, which may protect against constipation and colon cancer:

• Corn bran
• Nuts
• Vegetables
• Wheat bran

Most fruits, vegetables, and grain products contain both soluble and insoluble fiber, so eating a wide variety of foods can help you get your fair share of both soluble and insoluble fiber.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com