Fiber is a component of carbohydrates that adds "bulk" or "roughage" to your diet. Diets high in fiber-rich foods have been associated with lower risk for diseases such as heart disease, cancer, and type 2 diabetes. Plus, eating a fiber-rich diet can help move waste through the colon and keep you feeling "regular."

More reasons to eat your fiber

You can think of high-fiber foods as somewhat of a "nutrition bonanza," because they tend to contain several other nutrients as well — including vitamins, minerals, and other valuable substances known as phytochemicals. Plus, high-fiber foods tend to be filling, making them a useful part of a weight control plan.

How much do you need?

The Food and Nutrition Board of the National Academy of Sciences (NAS — the government board that issues intake recommendations for nutrients) has issued the following recommendations for fiber:

Men up to age 50:	38 grams per day
Women up to age 50:	25 grams per day
Men aged 50+:	30 grams per day
Women aged 50+:	21 grams per day

Examples of fiber-containing foods

Foods that contain 2.5 grams of fiber or more per serving are considered a good source of fiber. Fiber-containing foods include whole-wheat and whole-grain breads, wheat bran, oats, barley, beans, and many fruits and vegetables. Here are some examples:

Food	Fiber content (grams)
Bran flakes cereal (¾ cup)	5.5
Oatmeal, cooked (¾ cup)	3.0
Pear with skin (1 medium)	4.5
Pepperidge Farm® 15 Grain Whole Grain bread (1 slice)	4.0
Apple with skin (1 medium)	3.0
Kidney beans (½ cup)	4.5
Potato, baked with skin (1 medium)	4.0

Easy ways to increase your fiber intake

Try these tips for getting fiber at every meal:

• Breakfast: Choose whole-grain cereals, such as whole wheat flakes or oatmeal, topped with fruit, or have a slice of Pepperidge Farm® 100% Whole Wheat Whole Grain bread toasted with your eggs.
  
  

• Lunch: Start with a cup of Campbell's® Minestrone soup and have a three-bean salad instead of chips with your sandwich (made with whole-grain bread, of course!).
  
  

• Dinner: Choose side dishes that provide more fiber, such as brown rice instead of white rice (cook it in chicken or beef broth for extra flavor), baked potato with skin, or a mélange of steamed cauliflower, broccoli, and carrots.
  
  

• Snacks: Try a handful of nuts, whole-wheat crackers with hummus, or apple or pear slices. Eat the skin on fruits like apples, pears, peaches, and plums in order to get every bit of fiber.