As you go through the process of eating healthy make sure you include fiber in your daily food intake. Fiber is important for digestion and as my elderly family members would say it keeps you regular. (For those of you who don’t have elderly family members with southern roots being regular means regular bowel movements.) Fiber also helps you feel fuller faster and longer. Consuming fiber can improve cholesterol and blood sugar levels. Some studies also show that fiber helps prevent some diseases including diabetes, heart disease, obesity, and colon and bowel cancer.

What is fiber? The Merriam Webster definition for fiber says it is mostly indigestible material in food (such as legumes, whole grains, and vegetables) that stimulates the intestine to peristalsis and promotes elimination of waste from the large intestine. The Sheri definition is fiber is a plant-based nutrient that helps you poop. It is recommended that we consume 25 to 35 grams of fiber each day. Most of us do not count grams. It is easier to make an effort to include some type of fiber with every meal.

There are two types of fiber. Soluble fiber helps with the digestion process and lowers blood sugar and cholesterol. Insoluble fiber adds bulk and keeps the digested food moving through your intestines. You don’t have to stress trying to figure out which foods you should eat for soluble or insoluble fiber. In my research, fiber rich foods usually have both types of fiber.

The good news is that there are a lot of high-fiber foods available for consumption. Different types of fruits, vegetables, beans and legumes, breads and grains, and nuts contain fiber. For fruit you can eat bananas, oranges, apples mangoes, strawberries, and raspberries. For vegetables you can eat broccoli, Brussels sprouts, collard and turnip greens, and peas. There are numerous types of nuts you can eat that contain fiber. If you eat bread and grains you want to eat whole grains meaning whole wheat, flaxseed, or oat bread. (Read the ingredients to make sure it says 100% instead of made with.)

You can develop a process that includes fiber in your diet that works for you. It may take some research; however, it will be worth the effort.