Why is fiber important?

Fiber is a very important part of our diet, but many of us don't eat enough of it. On average, most people only eat about 12g of fiber per day. You should be aiming to eat at least 18g.

Fiber is only found in foods that come from plants. You won't find any fiber in other types of food such as meat, fish or dairy products.

Good sources of fiber include:

• fruit,
• vegetables,
• wholegrain rice,
• wholegrain pasta,
• whole wheat bread,
• wholegrain breakfast cereals,
• seeds,
• nuts,
• lentils,
• beans, and
• oats.

Benefits

Eating fiber can have lots of health benefits. There are two different types of fiber - soluble and insoluble. Both will help your body in different ways as outlined below.

• Soluble fiber can be digested by your body, and may help to reduce the amount of cholesterol in your blood. Cholesterol is a naturally occurring fatty substance that can clog up your arteries if you eat a diet that is too high in fat. Beans, oats and lentils are good sources of soluble fiber.
  
• Insoluble fiber can't be digested. It passes through your gut without being broken down, and helps other foods to move through your digestive system more easily. Insoluble fiber keeps your bowels healthy and helps prevent constipation and other digestive problems, such as irritable bowel syndrome. Wholemeal bread, wholegrain rice, wholegrain breakfast cereals, and fruit and vegetables, are all good sources of insoluble fiber.

Eating foods that are high in fiber will help keep you feeling fuller for longer. This may help you if you are trying to lose weight. If you are increasing your intake of fiber, it is important to increase it gradually. A sudden increase can make you produce more gas, leave you feeling bloated and cause stomach cramps.

It is also important to make sure you drink plenty of water. You should drink approximately 1.2 liters (6-8 glasses) of water a day, or more when exercising, or when it is hot.