• There are two types of fibers. One is soluble and the other is insoluble.

• Soluble fiber includes those that are made up of carbohydrates and absorb water. Examples are oats, barley and legumes.

• Insoluble fiber comes from plant cells and does not dissolve in water. Examples are wheat, ragi and other grains.

• Traditionally, fiber is insoluble fiber.

• Dietary fiber is a combination of soluble and insoluble fiber.

• The recommended intake of dietary fiber is 20–35 gm in a day.

• Eating a high–fiber diet both can prevent constipation, reduce cholesterol, and help in reversing obesity and heart diseases in children and adults.

• A high–fiber diet should be a balanced diet with food from all food groups.

• The common sources of fiber are whole grain produce and cereals, legumes, fruits and vegetables.

• Raw vegetables such as carrot, garlic or cherry tomatoes are rich in fiber.

• Salads with dark green lettuce provide high fiber content.

• Eating whole wheat bread or with added fiber is a rich source of fiber.

• Prefer brown rice over white rice.

• You can eat whole wheat carbohydrates, bran muffins, bran cereals or oat meals.

• Avoid eating refined white flour, cereals and other starches.

• If juices are to be taken, one should take 4–6 ozs.

• Fruits are better than juices • Try to develop a taste for bran by starting with 2–4 tablespoons every day.

• Mix a high fiber cereal with a regular cereal.

• Isabgol is a fiber supplement.