Moo-organic says: Fiber in your diet

The shift in Western societies from a diet based on whole grains, vegetables, fruits and legumes to a diet based on meats, refined grains and processed foods has been associated with an increase in the incidence of heart disease and type 2 diabetes -- and several studies have pointed to a lack of dietary fiber as a primary cause.

There are two types of fiber: soluble fiber (which dissolves in water) and insoluble fiber (which absorbs large amounts of water). Both types of fiber are important for disease prevention. Most plant foods contain some of each type of fiber, but usually one type predominates. Soluble fiber is found in legumes, barley, oats and fruits. Wheat and other whole grains and some vegetables contain mostly insoluble fiber.

Consume the recommended intake of fiber: 28 g a day for men over age 50 and 22 g a day for women over age 50. Younger men and women should aim for 31 g and 25 g of fiber daily, respectively. If you have type 2 diabetes, ask your doctor, diabetes educator or dietitian if you should eat even more fiber (particularly soluble fiber).

Eat whole grains and vegetables for insoluble fiber. Refined grain products -- white bread, white flour, white rice and white pasta -- are notgood sources of fiber.

To get insoluble fiber, you must consume the bran (the outer coating of the grain) that is removed in the processing of many grains -- in particular, wheat milled for flour. Good sources of insoluble fiber include whole-grain cereals; whole-wheat bread, crackers and pasta; brown rice; and foods made with rye, bulgur or wheat berries. When selecting breads and cereals, look for the words "whole" or "whole grain" as the first ingredient. Vegetables such as broccoli, carrots and potatoes with their skins are also good sources of insoluble fiber.

Eat oats, oatmeal, barley, dry beans and peas, citrus fruits, and organic apples and pears with their skins for soluble fiber.

Increase fiber intake gradually over several weeks. A sudden increase of dietary fiber may cause bloating or gas pains. ( and flatulence)

Drink enough fluids. Insoluble fiber needs fluid to be effective.

Do not go overboard on fiber. A very high intake can interfere with the absorption of some vitamins and minerals.