The Healthy Diet »

Fiber is an indigestible carbohydrate found only in plants and foods made from them. It is not categorized as a nutrient since it is not absorbed by the body. But fiber adds bulk to the waste products passing through your digestive system, which helps to speed their elimination.

An excellent source of dietary fiber is the wheat bran in whole-grain breads and cereals. Bran contains cellulose, a form of dietary fiber that alleviates constipation and may help prevent colon cancer. However, you will be short-changing yourself if you use bran as your only source of fiber. Fruits, vegetables, nuts, barley, oats and brown rice contain other forms of fiber that appear to have other benefits, including lowering blood cholesterol level.

For a healthy intake of dietary fiber, most medical and nutrition authorities agree that you should eat a combination of foods that provide at least 25 to 35 grams of fiber daily — which is more than twice the average consumption in the United States. The following chapters will help make you aware of which foods are good sources of fiber. And eating the dishes in these chapters will ensure that your intake of fiber is adequate.