Every food item purchased claims to be loaded with fiber. Every commercial selling any food product emphasizes the fiber content. Why has fiber become the new selling point for the food industry? It is true we need fiber in our diet but where does it come from or what does it do? Fiber is present in all carbohydrates whether it be vegetables, fruits, beans or whole grains. Although it is considered a carbohydrate it has no calories nor does it have any effect on blood sugar levels. Fiber is further divided into two categories soluble and insoluble. Soluble fiber is that part of a carbohydrate that helps move food along easily through the system. It forms a gel and when it reaches the small intestines it ferments and reinforces our probiotic reserve. The insoluble part of fiber is responsible for absorbing water and providing bulk to our movements thus preventing constipation as well as diarrhea. It performs most of its task in the large intestine. Fiber helps you feel satiated longer and in turn can be useful if the goal is weight loss. However just because a food claims to be rich in fiber does not mean that it is low in calories. That is to say consuming large amounts of so called health bars as well as fiber enriched cold cereals can lead to unwanted weight gain simply because these products also contain large amounts of refined sugars and artificial sweeteners. By avoiding most processed foods and seeking to get your daily fiber requirements (38 to 42 grams) from whole foods you will easily reach this objective. Some top sources of fiber are beans, bran, berries, prunes, asparagus, popcorn, peas, cabbage, bananas, sweet potatoes and all the dark leafy green vegetables. Simply incorporating foods in their whole state as opposed to processed should fulfill your daily fiber intake requirement.