IF I HAD TO MAKE JUST ONE CHANGE IN MY DIET, WHICH WOULD IT BE? DIETARY FIBER   WHAT IS DIETARY FIBER? Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates - which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon. Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber). • Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber. • Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.   Source: The Mayo Clinic   SO, WHAT'S ROUGHAGE ALL ABOUT. Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes helps with digestion, but is probably best known for its ability to prevent or relieve constipation. It is sometimes used to help with diverticulosis. Fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease. FRESH OR COOKED IT TASTES GREAT!   HOW MUCH DO I NEED PER DAY? National Academy of Sciences' Institute of Medicine   Age 50 and younger Age 51 and older Men 38 grams 30 grams Women 25 grams 21 grams   However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements.   BENEFITS OF A HIGH FIBER DIET A high-fiber diet has many benefits: • Prevents constipation. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. • Lowers your risk of digestive conditions. A highfiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease). • Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. • Controls blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes. • Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.   Did you know... The following dishes are very high in fiber...   • Baked beans • Rajmah • Kaali dal • Chili con carne • Chinese bean sprouts • Sprouted moong dal (sprouted moong lentil) • Baked pear and apple ala mode. • Steamed peas, broccoli, • Baked artichokes • Sauteed brussels sprouts. • Granola bars • Bulgur • Wild and brown rice medley   and many more...   FOODS HIGH IN FIBER   FRUITS SERVING SIZE TOTAL FIBER (gms) Pear 1 medium 5.1 Figs, dried 2 medium 3.7 Blueberries 1 cup 3.5 Apple with skin 1 medium 3.3 Strawberries 1 cup 3.3 Peaches, dried 3 halves 3.2 Orange 1 medium 3.1 Raisins 1.5 oz box 1.6 CEREALS & GRAINS, PASTA     Spaghetti, whole grain 1 cup 6.3 Bran Flakes 3/4 cup 5.1 Oatmeal 1 cup 4 Bread Rye/ whole wheat 1 slice 1.9 Bread mixed grain 1 slice 1.7 Bread cracked wheat 1 slice 1.4 LEGUMES, NUTS & SEEDS     Lentils 1 cup 15.6 Black beans 1 cup 15 Lima beans 1 cup 13.2 Baked beans canned 1 cup 10.4 Almonds 24 nuts 3.3 Pistachio nuts 47 nuts 2.9 Peanuts 28 nuts 2.3 Cashews 18 nuts 0.9 VEGETABLES     Peas 1 cup 8.8 Artichoke cooked 1 medium 6.5 Brussels sprouts 1 cup 6.4 Turnip greens, boiled 1 cup 5 Corn 1 cup 4.2 Popcorn, air popped 3 cups 3.6 Tomato paste 1/4 cup 3 Carrots 1 medium 2     DON'T OVERDO IT - High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.