Dietary fiber is a complex carbohydrate found in fruits and vegetables.

Although people cannot digest fiber, it forms an important part of the daily diet. It passes undigested through the intestines, helping to maintain a person’s health.

Furthermore, it is beneficial for people counting calories: foods with lots of fiber seem more filling, and people who feel full eat less.

Fiber is classified into two types, both of which should be included in the daily diet.

Soluble fiber: This type is primarily found in plant cells. When eaten, soluble fiber dissolves in water, and, when it reaches the digestive tract, forms a gel-like structure that hinders the absorption of starch and sugar. This leads to a decrease in blood glucose level.

Soluble fiber also plays a major role in lowering the level of low-density lipoprotein (LDL, or “bad” cholesterol) and in increasing the level of high-density lipoprotein (HDL, or “good” cholesterol). Soluble fiber can help people with diarrhea or constipation issues.

Soluble fiber can be found in beans, apple, citrus fruits, vegetables, oat bran, barley, seed husk, flaxseeds, brown rice, nuts, dried beans, carrot, lentils, peas, soymilk, and soy products.

Insoluble fiber: Insoluble fiber is more resistant to digestion than its counterpart. However, it greatly helps the process along; in the lower intestine, bacteria ferment the fiber to form a special type of fatty acid, called “butyric acid.” The acid is essential in preventing and curing constipation by producing soft, bulky stools.

Foods such as whole grain cereal and bread, vegetables, wheat, corn, rice bran, fruit and vegetable skins, nuts, seeds, dry beans, apples, blueberries, grapes, lentils, and brown rice are rich sources of insoluble fiber.

Including fiber in daily diet has many healthy reasons. Fibrous food aids the digestion process and absorption of nutrients. After a fiber-rich diet a person usually feels full very soon, which helps avoid over-eating and weight gain.

Foods that are high in fiber provide bulk and can hold extra water that helps prevent constipation, hemorrhoids, and diverticulitis (inflammation and pouch-like formation in the digestive tract). It also helps to treat irritable bowel syndrome (IBS). It lowers the level of LDL (or bad) cholesterol, helps to control blood sugar level, and decreases the risk of heart disease and certain types of cancer.

Food that are rich in fiber are digested slowly, which slows down glucose absorption and is helpful for people with diabetes.

The American Diabetic Association suggests about 20 to 35 grams of fiber should be sufficient in a normal daily diet.

Some creative ways to incorporate fiber into one’s daily intake include:

• Eat fresh or dried fruits as dessert and snacks

• Replace white bread with whole grain bread and cereals

• Choose brown rice instead of white rice

• Leave on the skins of fruits and vegetables

• Eat raw fruits and vegetables

• Add a cup of wheat bran to cooked cereals or meat

• Eat cooked beans once each week

Any changes in dietary habits should be made slowly and gradually, and this is especially true when increasing fiber intake.

Sudden increases tend to result in stomachaches, bloating, gas, and diarrhea. Also, if consumed in large amounts, fiber can cause abdominal pain, stomach cramps, and loose bowel movements – but it is far more common for people to not get enough fiber in their diets than too much.

Including fiber in the diet is a healthy practice that helps the body both avoid and fix many uncomfortable and potentially dangerous health conditions.

The two kinds of fiber can be gleaned from a wide variety of sources.

The key is to eat a balanced diet with plenty of fruit, vegetables, and whole grains everyday.