It's okay to talk about fiber

Of all the cool things about diet that can be discussed, fiber isn't exactly at the top of that list. Low-carb treats, belly-busting recipes, and all that jazz ... yeah, that stuff we can talk about all day. Fiber, on the other hand, sort of gets treated like the redheaded stepchild in the nutrition family. This is a shame, really, since it is such a crucial part of a well-balanced diet.

To that end, here are some things that are seldom talked about, yet remain important facts about fiber.

• Cooking can reduce fiber content. If possible, eat vegetables and fruits raw and unpeeled
• Aim to eat at between 20 and 35 grams of fiber per day
• As you might have expected, beans are particularly high in fiber. Adding them to your meals, side dishes, soups, and salads is an easy way to include them into your daily diet
• An average 3/4 cup serving of whole-grain bran flake cereal has 5.5 grams of fiber. Not a bad way to start your day

• A 1992 study by researchers at Harvard Medical School found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was about 30 grams
• A study published in an issue of the Journal of the American Medical Association, suggests that a high-sugar, low-fiber diet more than doubles women's risk of type 2 diabetes
• Clinical studies show that a heart-healthy diet (low in saturated fat and cholesterol, and high in fruits, vegetables and grain products that contain soluble fiber) can lower blood cholesterol

So, while fiber may be among the most inglorious topics of conversation, it remains just as vital to a nutritious diet as many of the more frequently discussed vitamins and nutrients.