Fiber-the most important nutrient

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates which your body breaks down and absorbs, fiber isn't digested by your body. Fiber has a host of health benefits, including reducing the risk of heart disease and type 2 diabetes. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body. Fiber is mostly found in vegetables, fruits, whole grains, nuts, beans and legumes. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. When eating a high-fiber diet, be sure to drink at least eight glasses of fluid each day. But remember, too much fiber in the diet can cause bloating, gas, and constipation. A person can relieve this discomfort by increasing their fluid intake, exercising, and making dietary changes. These uncomfortable side effects of excessive fiber can occur when someone eats more than 70 grams of fiber a day.