• Studies show that eating more fiber as part of your diet will help lower your cholesterol levels.
• Lower cholesterol levels mean a lower chance of having heart disease.

• Diabetes is a disease where your body can not use the sugar that is in your blood. Diabetes can lead to heart disease, stroke and blindness.
• Some people are diabetic due to their genes. This is called Type I Diabetes.
• Other people develop diabetes later in life. This is called Type II Diabetes.
• Studies shows that eating more fiber can help lower the chances that you will develop Type II.
• Not smoking and getting regular exercise will also lower your risk for Type II.

• Fiber can not be broken down into sugars in our body. As a result, fiber passes right through the body. This helps reduce and even prevent constipation.
• Fiber found in wheat and oat bran products are the most effective in stopping constipation.

• Fiber absorbs water and you will feel less hungry and therefore eat fewer calories.
• Due to fiber's ability to absorb water you should start drinking more water as you start eating more fiber.
• If you add more fiber to your diet without drinking more water, it can cause constipation.
• Foods such as apples which contain fiber take a longer time to digest and therefore will keep you feeling full for longer.

• Fiber is only found in foods from plants.
• Most of the fiber that you get from fruits and vegetables comes from the skin. Peel at your own risk!
• You can not get fiber naturally from dairy or meat products. However, some new products, including yogurt have been enriched with fiber.

When adding fiber to you diet, add it slowly. This will allow your body time to get used to it. Otherwise, it may cause gas or an upset stomach.

• Fruits (including apples, pears, and berries)
• Vegetables (especially carrots, cucumbers, celery, tomatoes)
• Bran or other whole-grain breakfast cereals (Click here to learn how to identify whole grain products)
• Oatmeal
• Legumes (peas, beans, lentils)
• Whole grains (whole wheat bread, barley, brown rice)
• Popcorn (make sure not to add too much butter)
• Nuts and seeds

Dietary Fiber
Dietary Fiber: An Essential Part of a Healthy Diet
Fiber and Your Child
Fiber: Start Roughing It!