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The
 
Many
 
Faces
 
of 
 
Fiber
 
Fiber.
 
It's
 
one
 
of 
 
those
 
words
 
we
 
associate
 
with
 
a
 
healthy
 
diet.
 
But
 
do
 
you
 
have
 
any
 
idea
 
why
 
dietary
 
fiber—those
 
starchy
 
substances
 
found
 
in
 
fruits,
 
vegetables,
 
and
 
grains
 
that
 
can't
 
be
 
digested
 
in
 
the
 
human
 
body—is
 
so
 
good
 
for
 
you?
 
Fiber
 
as
 
Calorie
‐
Blocker
 
Adding
 
fiber
 
to
 
the
 
meals
 
you
 
eat
 
may
 
help
 
you
 
get
 
fewer
 
of 
 
the
 
calories
 
you
 
gobble
 
down.
 
Since
 
fiber
 
takes
 
up
 
more
 
room
 
in
 
your
 
stomach
 
than
 
other
 
foods,
 
you
 
feel
 
fuller
 
faster—and
 
thus
 
consume
 
less.
 
And
 
according
 
to
 
the
 
USDA,
 
fiber
 
may
 
block
 
some
 
of 
 
our
 
body's
 
ability
 
to
 
absorb
 
calories
 
from
 
the
 
foods
 
that
 
we
 
eat,
 
particularly
 
fat
 
and
 
protein.
 
So
 
if 
 
we
 
double
 
our
 
fiber
 
intake
 
from
 
a
 
lowly
 
12
 
g
 
a
 
day
 
to
 
a
 
very
 
doable
 
(and
 
expert
‐
recommended)
 
24
 
g
 
a
 
day,
 
we
 
could
 
lose
 
about
 
80
 
calories
 
per
 
day.
 
That
 
adds
 
up
 
to
 
about
 
two
 
thirds
 
of 
 
a
 
pound
 
each
 
month—or
 
about
 
eight
 
pounds
 
a
 
year—simply
 
by
 
sneaking
 
in
 
extra
 
fiber.
 
Fiber
 
as
 
Disease
‐
Fighter
 
If 
 
you
 
look
 
at
 
a
 
box
 
of 
 
oatmeal,
 
you'll
 
see
 
that
 
a
 
diet
 
rich
 
in
 
soluble
 
fiber
 
(which
 
is
 
present
 
in
 
healthy
 
amounts
 
in
 
oatmeal
 
and
 
other
 
oat
‐
filled
 
foods)
 
may
 
help
 
reduce
 
your
 
risk
 
of 
 
heart
 
disease.
 
In
 
addition,
 
a
 
fiber
‐
rich
 
diet
 
may
 
also
 
help
 
keep
 
your
 
blood
 
sugar
 
within
 
a
 
normal
 
range
 
and
 
play
 
a
 
positive
 
role
 
in
 
the
 
prevention
 
of 
 
some
 
forms
 
of 
 
cancer.
 
Fiber
 
as
 
Diet
 
Tool
 
In
 
a
 
study
 
published
 
recently
 
in
 
the
 
Journal
 
of 
 
the
 
American
 
Medical
 
Association,
 
researchers
 
showed
 
that
 
adults
 
(both
 
women
 
and
 
men)
 
who
 
consumed
 
higher
 
amounts
 
of 
 
fiber
 
in
 
their
 
diets
 
were
 
able
 
to
 
keep
 
weight
 
off 
 
successfully.
 
The
 
researchers
 
noted
 
that
 
people
 
who
 
ate
 
 just
 
24
 
g
 
of 
 
fiber
 
every
 
day
 
showed
 
less
 
weight
 
gain
 
over
 
time
 
compared
 
to
 
their
 
counterparts
 
who
 
ate
 
low
‐
fiber
 
diets.
 
The
 
moral
 
of 
 
this
 
story:
 
If 
 
you
 
want
 
to
 
keep
 
weight
 
off 
 
over
 
time,
 
make
 
sure
 
you
 
keep
 
fiber
 
in
 
your
 
diet.
 
The
 
Fast
 
Facts
 
on
 
Fiber
 
Figuring
 
out
 
fiber
 
isn't
 
so
 
difficult.
 
First,
 
you
 
need
 
to
 
know
 
that
 
there
 
are
 
two
 
types:
 
soluble
 
and
 
insoluble.
 
Basically,
 
soluble
 
fiber
 
dissolves
 
in
 
water
 
and
 
insoluble
 
fiber
 
does
 
not.
 
Soluble
 
fiber
 
is
 
found
 
in
 
oat
 
bran,
 
dried
 
peas,
 
and
 
beans,
 
as
 
well
 
as
 
in
 
many
 
fruits
 
and
 
vegetables.
 
Insoluble
 
fiber,
 
which
 
keeps
 
things
 
moving
 
in
 
your
 
gastrointestinal
 
tract
 
and
 
helps
 
ward
 
off 
 
constipation,
 
is
 
found
 
in
 
wheat
 
bran,
 
whole
‐
grain
 
breads,
 
cereals,
 
vegetables,
 
and
 
fruit.
 
We
 
need
 
both
 
types
 
in
 
our
 
diets
 
because
 
each
 
has
 
an
 
important
 
role
 
in
 
good
 
health.
 
Fitting
 
in
 
Fiber
 
Some
 
easy
 
ways
 
to
 
sneak
 
fiber
 
into
 
your
 
daily
 
eating
 
plan?
 
Eat
 
an
 
apple
 
or
 
pear
 
daily
 
to
 
add
 
at
 
least
 
3
 
g
 
of 
 
fiber.
 
Swap
 
a
 
baked
 
potato
 
with
 
the
 
skin
 
(4
 
g)
 
for
 
mashed
 
(1
 
g),
 
brown
 
rice
 
(2
 
g)
 
for
 
white
 
(1
 
g),
 
and
 
of 00

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