Where does fiber fit into the picture?
Fiber is one unique type of complex carbohydrate! It provides no calories since your body can't digest it.

There are two main types: soluble and insoluble.
Both are beneficial. Soluble fiber plays an important role in heart health and reducing risk for diabetes (type 2) and obesity. Insoluble fiber plays an important role in the digestive system. Both types may help fight cancer, including colon and breast cancer.

Fiber is found only in plant-based foods, not in meat or dairy.
High fiber foods include fruits (enjoy edible skins and seeds, when possible), vegetables, whole grains and whole grain foods (like oatmeal, whole wheat bread and brown rice) and beans (like kidney, black and garbanzo).

Read labels and aim for approximately 14 grams fiber for every 1,000 calories you consume per day.* Kids can use this formula: Aim for "age + 5" grams fiber per day. (So, a 10-year-old will need at least 15 grams of fiber every day: 10 + 5). * That's 28 grams fiber if you consume 2,000 calories.