An Apple a Day WON'T Keep the Doctor Away!

An apple a day -- that is, a whole apple with the skin -- will give you approximately 3.6 grams of fiber. That's a good start, but you still need a lot more fruits, vegetables, and whole grains to meet the daily level of 20 to 30 grams of fiber recommended by the National Cancer Institute.

A diet rich in fiber and complex carbohydrates helps lower cholesterol thus reducing the risk of heart disease.

A high-fiber diet can help prevent colon cancer and diverticulosis (an intestinal disorder), and may help control diabetes and prevent breast cancer. Soluble fiber can lower blood cholesterol by 5 percent or more. This type of fiber helps the body eliminate cholesterol by binding it in the digestive tract. Fiber has been known to treat constipation for thousands of years.

Additionally, it has long been recognized that high bulk and fiber diets may actually block the absorption of calories.

These foods move slowly through the digestive tract providing fuel and a feeling of fullness for long periods of time and may actually help cut down on cravings. Soluble fibers such as foods in the legumes family, seeds, raw and dried fruits, and raw and cooked vegetables become gel-like substances during digestion and delay the time food goes through the intestines and thus helps you to keep full.

Choose High Fiber Carbohydrates

Carbohydrates come from bread and starch, such as cereals, grains, pasta and rice, as well as starchy vegetables, beans, legumes and lentils. Carbohydrates include all fruits and fruit juices, milk and yogurt. Foods prepared with sugars such as white table sugar, syrups and molasses are considered to be simple carbohydrates. Nutritionists would prefer that you select carbohydrates that are high in fiber and therefore high in complex carbohydrates. Good sources would include whole-grain breads and cereals, dry beans and peas, and fresh fruits and vegetables -- especially those with edible peels and seeds such as berries, cucumbers, and summer squash.

When increasing the amount of fiber in your diet you must be sure to drink enough water, 5 – 8 eight ounce glasses.

Increase fiber intake slowly, adding too much fiber too quickly may lead to uncomfortable side effects, including abdominal discomfort, flatulence and diarrhea. Fiber is also available in powder form. Consult your physician before using these products.