Fiber is a dietary substance that is found in plants. Technically it is a carbohydrate that is commonly found in whole grains, nuts and seeds, and fruits and vegetables. Fiber has weight-loss benefits. It provided volume to your meal which activates stretch receptors GI tract. This triggers a feeling of satiety without adding extra calories to your meal. 

You might be wondering, if fiber is a carbohydrate how can it be calorie free? The human digestive tract, fortunately, does not posses the proper enzyme to fully digest fiber. This mean fiber stays in your gut and does not enter your blood. Insoluble fiber simply floats on through and aids in moving non-usable food through your gut. Soluble fiber, by definition, dissolves in water and has many benefits. Soluble fiber lowers cholesterol and blood glucose levels.

How much fiber do we need?

Age 50 or younger: Men= 38 grams/day     Women=30 grams/day

Age 51 or older: Men= 25 grams/day     Women=21 grams/ day

(Mayo clinic, 2015)

Foods high in fiber