Fiber is a word that we hear in the news a lot these days. My Plate even mentions fiber in an indirect way when it says make half your grains whole. Whole grains have more fiber in them. *Why do you need fiber? It helps to regulate bowel movements, makes us feel full, lowers blood sugar and cholesterol and may reduce the risk of getting certain types of cancer. • What foods is fiber found in? It is found in plants. •What are some ways to add fiber to your diet?1. Eat berries such as strawberries, blueberries, etc.2. Eat more dried peas and beans such as pinto beans, black-eyed peas or black beans.3. Select 100% whole-wheat or whole grain bread. Just because the bread is brown does not automatically mean it is whole-wheat or whole grain. 4. Switch to a different lettuce. Romaine or spinach have more fiber than iceberg.5. Eat high fiber breakfast cereals such as oatmeal or bran flakes.6. Prepare brown rice instead of white.7. Eat the skin on apples, potatoes, or other fruits and vegetables.8. Corn is a high fiber vegetable so enjoy popcorn for a snack.9. Snack on dried fruit such as raisins. Raisins can be kept in the car for a quick snack.10. Skip the juice and eat whole fruits and vegetables. Juice has no fiber and it takes longer to eat a piece of fruit or vegetable.•How much fiber should you eat each day?Eat at least 3 servings of vegetables each day, 2 servings of fruit a day and 3 servings of whole grains a day.What should I remember when I begin increasing my fiber?Add the fiber gradually so your system has a chance to get used to the change. Also you need to drink 8 cups of water, or other decaffeinated, non-alcoholic beverages every day. What are the two kinds of fiber?Insoluble and soluble fiber.Why do I need insoluble fiber? Insoluble fiber keeps your intestinal tract healthy by reducing the amount of time that food sits in your intestinal tract. If food sits in your intestinal tract too long it can cause constipation. Some examples of insoluble fiber are wheat bran, whole grains, fruits and vegetables.Why do I need soluble fiber?Soluble fiber can be helpful in removing cholesterol from the blood. Lowering cholesterol can reduce your risk for heart disease. Some examples of soluble fiber are dried beans, peas, lentils, oats, barley, fruits and vegetables like carrots and squash.