By Elizabeth Varga, Meals on Wheels Dietician

Fiber is a type of carbohydrate that our bodies cannot digest. Instead of breaking down into sugar molecules, it passes through the body, helping regulate our body’s use of sugar, making us feel full longer, and keeping us regular. There are two types of fiber:

• Soluble fiber dissolves in water. This helps lower blood glucose levels and blood cholesterol. Foods with soluble fiber include oatmeal, chia seeds, nuts, beans, apples, and blueberries.
• Insoluble fiber does not dissolve in water. Therefore, it can help food move more easily through the digestive tract, helping to prevent constipation. Foods with insoluble fiber include whole wheat options like quinoa and brown rice, legumes, leafy greens, almonds, and fruits with edible skins like apples and pears.

It’s important not to focus on one type of fiber since each offers a variety of health benefits. To increase fiber in your diet:

• Try eating a wide variety of plant foods, like fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Eat whole fruits instead of fruit juices.
• Replace white rice, bread, and pasta with brown rice and whole-grain options.
• Look at the nutrition facts label and choose foods with a high fiber content – at least 20% of the Daily Value (DV).

Fall fiber-rich foods include:
Apple
Pumpkin
Sweet Potato
Turnip
Broccoli
Lettuce
Beets
Squash