We all know we should eat more fiber…but before I rattle off facts and food sources, I’d like to give you a crash course on the ins and outs of digestion (no pun intended) and why fiber is so important.

Digestion begins in the mouth, where salivary enzymes break down starches into smaller molecules for the body’s nourishment and energy. After being chewed and swallowed, the food enters the esophagus, a long tube that runs from the mouth to the stomach. The stomach churns the food and bathes it in gastric acids, which help digest protein. Then, the chyme (or partially digested food) travels to the small intestines, where further breakdown occurs and nutrients are absorbed by the intestinal walls. Most of the absorbed nutrients enter the bloodstream and are carried throughout the body for storage or further chemical synthesis. The leftover roughage continues to move through the large intestines where it soaks up water to increase its bulk, and we all know what shows up at the other end.

An adequate intake of dietary fiber and fluids, particularly water, are the best ways to keep this machine moving smoothly and to prevent constipation. There are basically two types of fiber: soluble and insoluble. To receive the greatest health benefits, it is advisable to consume a wide variety of both types. Here’s an easy way to remember the differences.

Insoluble fiber, such as fruits and vegetables, wheat bran, and nuts, does not dissolve in water. This roughage moves material through your digestive system and forms the bulk of your stool. It is vital for regularity and maintaining a healthy intestinal tract.

Soluble fiber, including oats, peas, and beans, dissolves in water to form a gel-like substance—think of gooey warm oatmeal. In addition to ferrying chyme along the digestive tract, soluble fiber helps to lower blood cholesterol by sweeping the bad LDL cholesterol out of your system before it sticks to your arteries, and it can also reduce blood-sugar levels by slowing down the absorption of glucose in the blood. A high intake of soluble fiber is particularly recommended for diabetics or anyone diagnosed with pre-diabetes.

The recommended fiber intake for adults is 25 to 30 grams. Children need about half that, depending on their age and size. Most people get the bulk of their fiber at breakfast, through fresh fruit and cereals. Ideally, boxed cereals should contain at least 8 to 10 grams of fiber per serving. Because kids’ cereals contain nowhere near this amount, you might try mixing some high-fiber cereal with their favorite brand. During the rest of the day, fiber can come from whole wheat bread, whole wheat pasta, brown rice, vegetables, fruits, and beans. The following list comes from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be.

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