“An apple a day keeps the doctor away.” This old saying could hardly ring more true today, as Americans are finally beginning to realize the critical health benefits of a diet rich in dietary fiber.

Fortunately for you, increasing the fiber content of your diet doesn’t mean you’ll be gnawing on cardboard all day. And, you won’t need any more time in the kitchen than that spent by non-fiber eaters.

In fact, a diet high in fiber can be convenient and tasty – as easy a bowl of bran cereal topped with berries…or as exotic as, say, conchiglie with artichoke sauce, a simple pasta recipe that contains nearly 20 grams of fiber in one serving. There are no limitations.

Many experts will agree that a proper diet takes into account calories, balanced nutrition, vitamins, avoidance of dangerous foods such as saturated fats, and attention to all sources of dietary fiber from fruit, vegetables, whole grains and nuts and even seeds.

Dietary fiber has long been reported to have many health benefits, but the big five are:

• improvements in gastrointestinal health
• improvements in glucose tolerance and insulin response
• reduction of hyperlipidaemia
• hypertension and other coronary heart disease risk factors
• reduction in the risk of developing some cancers
• and increased satiety (the feeling of “fullness” – hence, some degree of weight management)

Under the less-trendy term “roughage”, fiber enjoyed high praise among our grandparents. During the 1970s its importance was once again trumpeted by British physician Dennis Burkett, who practiced for many years in rural Africa. He attributed the rarity of illnesses such as hernias, hemorrhoids, diabetes, diverticulitis (small outpunchings of the large intestine), heart disease and bowel disease in that area to native diets which were rich in whole grains, seeds, roots, vegetables and nuts. He blamed the high incidence of these disorders in Western countries on a lack of adequate dietary fiber.

His assertions resulted in a new life for fiber, massive promotion of bran cereals, and the oat bran craze. Then there was a long silence. Fiber took a back seat.

Now, however…recent studies are bringing the benefits of fiber back to the forefront. Realizing the benefits of this essential nutrient, the American FDA has permitted product labels to carry health claims that oatmeal and oat cereals may reduce the risk of heart disease – as part of a diet low in fat and cholesterol. But high fiber isn’t just limited to oats any more. Those looking to begin a healthy diet rich in fiber are encouraged to get their daily dose from a variety of sources. And don’t worry, there are plenty to choose from.

At 3.5 grams per serving, apples are one of the best sources of dietary fiber, or roughage as it’s often called. They’re easy to find and they don’t cost much.

Eating a variety of fruits is one of the best ways to get an adequate amount of fiber: about 35 grams a day based on a 2,000 calorie diet, according to new US Dietary Guidelines.

Because much of the fiber in fruit is in the skin, especially when it comes to apples, pears, peaches, and nectarines, it’s best to wash the fruit well and then eat it whole.

Fruit	Calories	Fiber
Avocado (1 medium)	273	4.3 grams
Papaya (1 cup cubed)	55	2.5 grams
Guava (1 cup)	112	8.9 grams
Apple (1 medium)	72	3.3 grams
Cantaloupe (1 cup)	60	1.6 grams
Orange (1 large)	86	4.4 grams
Mango (1 cup)	107	3 grams
Grapefruit (1/2 medium)	41	1.4 grams
Raspberries (1 cup)	64	8 grams
Blackberries (1 cup)	62	7.6 grams
Kiwi (1)	25	0.6 grams
Pear (1 large)	121	6.5 grams
Apricot (1)	17	0.7 grams
Banana (1 medium)	105	3 grams
Strawberries (1 cup)	46	2.9 grams

Remember, eating the whole fruit is better than drinking the juice, particularly if you are watching your weight. A cup of apple juice contains around 115 calories with minimum nutrition, yet a medium-size apple has less than 80 calories with a lot more nutrition. With the whole fruit you also get the filling effect of that accompanies all fiber-rich foods, so you tend to eat less.

Grains are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat.

But whole grains even better for you as they provide a better source of fiber and other important nutrients, such as selenium, potassium and magnesium.

So whenever you can, choose whole grains over refined grains.

Grain	Calories	Fiber
Kellogg’s All Bran (1/2 cup)	81	9.1 grams
7 grain (1 slice)	69	1.9 grams
Whole Wheat (1 slice)	69	1.9 grams
Pumpernickel (1 slice)	65	1.7 grams
White bread (1 slice)	70	0.5 grams
Triscuits – whole wheat (3)	120	3 grams
Macaroni – whole wheat (1 cup)	200	5.7 grams
Whole Wheat Spinach Noodles (1 cup)	200	6 grams
Whole Wheat Bran Muffin (2)	136	4.6 grams
Brown Rice – before cooking (1/2 cup)	83	5.5 grams
White Rice – before cooking (1/2 cup)	79	2 grams
Tortillas (2)	140	4 grams
Graham Crackers (2)	53	1.4 grams
Cornflakes (3/4 cup)	70	2.6 grams
Oatmeal (3/4 cup)	212	7.7 grams

Among many other health benefits, fiber-rich foods consisting of grains, also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.

Nature packs a lot of nutrition into a little nut. Shelled or unshelled, raw, dry roasted, oil roasted, sugared, salted, or coated in honey, nuts and seeds are more nutrient-dense than most other foods.

They are rich sources of protein, fiber, B-vitamins, folic acid, calcium, iron, zinc, the antioxidants vitamin E and selenium, and of course, they are a great source of dietary fiber.

Sunflower and sesame seeds, along with various kinds of nuts, are a nutritious addition to salads. Sprinkle on a spoonful and enjoy.

While nuts and seeds are a perfect snack, keep in mind that just one handful could pack around 200 calories. It’s best to dole out a small amount into a container rather than snacking right out of the bag. But, the good news is that the fiber in nuts and seeds will fill you up quickly and keep you feel full for a long time. And, as fiber-rich foods go…it’s pretty hard to beat the portability and convenience of nuts and seeds.

Vegetables are probably our most important nutritious and vital foods, especially the fresh-picked variety.

Fresh vegetables have life-force as most are very high in water and necessary vitamins and minerals…and low in fat and protein.

Most vegetables are also predominantly carbohydrate, with important fiber bulk.

Although most produce is high in fiber and low in fat and calories, not all veggies are created equally.

Reach for the dark green leafy carotenoid and cruciferous varieties – spinach, kale, swiss chard and romaine lettuce, broccoli, Brussels sprouts, bok choy, cauliflower and cabbage. Other particularly healthy choices are tomatoes, carrots, sweet potatoes, beans, garlic and onions. Vegetables…one of the great color & texture categories of fiber-rich foods!