As a nutritionist, its not only my job to make sure my clients make progress, but to educate them on how to stay healthy, as well.

One part of a healthy diet I teach them about is fiber. Just what is fiber, and why do we need it? Dietary fiber is also known as roughage. It includes all parts of plant stuffs that our bodies cant digest.

Proteins, fats, and carbohydrates are all broken down and absorbed by the body. Fiber remains in tact as it passes from the stomach, through the small, and large intestines.

Fiber is usually put into one of two categories. There is soluble fiber, fiber that dissolves in water and insoluble fiber, fiber that does not dissolve in water.

Soluble fiber becomes gel-like once it absorbs water. This type of fiber is found in apples, barley, peas, carrots, citrus fruits, oats, pears, plums, black beans, navy beans, northern, and pinto beans, broccoli, and Brussels sprouts. Soluble fiber helps lower blood glucose, and cholesterol levels.

Lowered blood glucose levels help reduce the risk of developing type 2 diabetes. Lower cholesterol levels help reduce the risk of stroke and heart disease.

Insoluble fiber creates bulk, and helps movement of materials through the digestive system. It is beneficial to those who battle with constipation.

This type of fiber is found in nuts, wheat bran, whole wheat flour, corn bran, green beans, potatoes with the skins, legumes, and cauliflower.

As a rule, vegetables have more insoluble fiber, and fruits have more soluble fiber. High fiber foods can aid in weight loss too. Fiber helps you feel fuller longer, so you dont feel the need to eat so much.

Also, high fiber foods are less energy-dense, which means you consume fewer calories.

On a nutritional profile there are three types of carbohydrates listed. They are sugars or simple sugars, other sugars or complex sugars, and fiber.

Even though fiber is listed on nutritional labels as a carbohydrate, it doesnt act as one, because it never leaves the GI tract. For this reason, you would subtract the number of fiber grams from your total carbohydrate intake.

So, just how much fiber do we need? I recommend my clients get between 25-35 grams of fiber a day. Be careful though. Increase your fiber intake slowly. This will help prevent bloating and cramping. Also, make sure your water intake increases, as you in creases your fiber.

Fitness or nutrition question? Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org

David Crocker of Landrum has served as strength director of the Spartanburg Y.M.C.A., strength coach, S.C. state champion girls gymnastic team, USC-Spartanburg baseball team, and Converse college equestrian team. He taught four semesters at USC-Union. David is also a regular guest of the Pam Stone Show. David also served as lead trainer to L.H.Fields Modeling Agency.