Fiber Facts

— Written By and last updated by Lisa Johnson

What is fiber and how does it work in our body? Fiber is a carbohydrate in food that is not digested or absorbed. Fiber is part of fruits, vegetables and grains. It is needed so that our intestines work correctly. Fiber can help prevent many diseases. Fiber can be found in the skins of fruits, so don’t peel your apples or pears. Cut them into wedges and eat them with the skins on. Eat at least one high fiber fruit or vegetable each day. Choose from apples, oranges, grapefruit, broccoli, or raspberries.

Fiber can also be found in cereal, try to choose a cereal with whole grains listed as the first ingredient. Foods that are made with whole -grain ingredients provide dietary fiber. Fiber acts as a broom to sweep out the digestive tract. We need to eat at least 20-30 grams of fiber each day. Start slowly by increasing your fiber and water intake to prevent GI upset. This is also a way to increase water intake. Here is a great Bran Muffin fiber recipe.


Bran Muffins


  • 1 ½ cups flour
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • ¾ cup sugar
  • 2 cups bran cereal
  • ¼ cup raisins (optional)
  • 1 egg
  • 1 cup buttermilk
  • 3 tablespoons vegetable oil


  1. Put the flour in a mixing bowl.
  2. Add salt, baking soda, and sugar. Mix well.
  3. Stir in the bran cereal. Add raisins (optional) Mix well.
  4. Make a well in the center of the dry mixture and set aside.
  5. In another bowl, beat the eggs , buttermilk, and oil together.
  6. Pour the egg mixture into the well of the cereal mixture and stir until all ingredients are moist .
  7. Can be covered and stored up to 4 days.

To Bake

  1. Preheat oven to 425 F Spray or grease the bottoms of a muffin tin or use paper liners.
  2. Fill the tins about ⅔ full.
  3. Bake for 15 to 20 minutes, or until golden brown.