Are you looking for that miracle nutrient?One that tastes good AND is good for you?Does it exist?The answer is a resounding yes!

Not only is there a powerful nutrient out there, but it can taste great (think sun-warmed strawberries).

It’s fiber.

Fiber is instrumental in helping to prevent and treat many conditions:

1. Heart Health – helps lower cholesterol and triglycerides
2. Diabetes – helps lower blood sugar
3. Cancer— may lessen risk
4. Weight Management – helps lose and maintain weight
5. Constipation and hemorrhoids

Fiber is a “good” carb—it has loads of vitamins, minerals and phytochemicals (plant chemicals).The key to fiber is that it isn’t digested or absorbed into the blood.This is good news for managing diabetes since fiber has no calories and can’t raise blood sugar.It also makes you feel full, which is great if you’re trying to lose weight.Most adults need 20–35 grams of fiber daily.Unfortunately, the average American eats less than 12 grams.

Fibernaturally exists in fruit, vegetables and whole grains.Each time you munch that handful of blueberries or a garden-fresh tomato, you’re getting about 2-4 grams of fiber.Your best choice is to eat a variety of fresh, frozen or dried fruits and veggies. When it makes sense, eat the peel to guarantee that you are eating the most fiber. For example, eat the peel on the pear, but skip the fuzz on the kiwi.

Finding fiber in grains is easy if you follow two simple steps:

Step 1: Read the ingredient list. The first ingredient should say “whole” or “bran.”

Step 2: Check the Nutrition Facts on the label and pick a food that has a lot of fiber (see the table below for some guidelines) .

Introduce more fiber into your diet gradually, giving your body time to adjust. You’ll feel bloated, gassy and constipated if you start eating a lot of fiber right away. Make sure you’re are drinking at least eight 8-oz. glasses of water (or the equivalent) daily, which will help your body process all that healthy fiber.

If you are over 65 years old or have a pre-existing stomach problem (like Irritable Bowel Syndrome), check with your doctor first.The right amount of fiber for you may be less than what is recommended.

	Check the Label for Fiber Type of Food A Good Choice Has This Much Fiber 1 slice of bread 3 grams 1 pita or small wrap or English muffin 8 grams 1 serving cold cereal 6 grams 1 serving hot cereal 3 grams 1/3 cup brown rice or pasta 3 grams 1/3 cup uncooked oats 3 grams

	Easy Ways to Add Fiber Daily >   Sprinkle 2 Tbs. of flaxseed meal into unsweetened applesauce >   Use torn pieces of whole wheat bread when making meatloaf or meatballs >   Add a handful of kidney beans to a salad >   Replace some of the chicken in soup with chick peas >   Layer a sandwich with plenty of spinach, onion, tomato and shredded carrots >   Add 1/2 cup of blueberries to cereal