The bulky part of food that isn't broken down by enzymes in the small intestine, is called roughage or fiber. It has little nutritional value, but fiber's bulk prevents constipation and minimizes intestinal disorders such as diverticulosis. People with a high-fiber diet may have lower cancer rates and lower levels of cholesterol and triglycerides in the blood. Almost all dietary fiber comes from plants, particularly legumes, whole fruits, green leafy vegetables, whole grains, and bran.

Foods high in fiber, especially fresh fruits and vegetables, are low in calories. More of these types of foods can be eaten without consuming lots of calories. Fiber is filling because it absorbs water as it moves through the digestive tract. Low calorie fiber rich snacks include: rice cakes, carrots, air-popped popcorn, apples and other fresh fruits. Whole grains also provide additional fiber and should be included in the diet where possible. Little additions of fiber throughout the day in the diet can contribute to the daily total.

When increasing the amount of fiber in the diet, a few precautions should be taken. First, fiber intake should be increased gradually to avoid problems such as bloating, gas and constipation. When increased slowly, most of these fiber side-effects can be prevented. Also, drink plenty of fluids to avoid constipation.

Second, eat a variety of fibers (soluble and insoluble). A varied, high fiber, healthy diet will provide both. Soluble fiber, comes from fruits and insoluble fiber comes from whole grains.

A well-balanced, varied diet is recommended for a healthy lifestyle. Contact a registered dietitian or your health care provider for information on how to increase the fiber in your diet.

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