High fiber foods can aid in weight loss too. Fiber helps you feel fuller longer, so you don’t feel the need to eat so much. Also, high fiber foods are less energy-dense, which means you consume fewer calories.

On a nutritional profile label, there are usually three types of carbohydrates listed. They are “sugars” or simple sugars, “other sugars” or complex sugars and fiber.

Even though fiber is listed on nutritional labels as a carbohydrate, it doesn’t act as one, because it never leaves the GI tract. For this reason, you should subtract the number of fiber grams from your total carbohydrate intake.

So, just how much fiber do we need? I recommend my clients get between 25-35 grams of fiber a day. Be careful though. Increase your fiber intake slowly. This will help prevent bloating and cramping.

Also, make sure your water intake increases, as you increase your fiber. To help prevent choking, take fiber supplements with a full glass of water.

Chase fiber supplements and high fiber foods with a full glass of water, as well.

Fitness or nutrition question? Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org. David Crocker of Landrum has been a nutritionist for 26 years. 

He served as strength director of the Spartanburg Y.M.C.A., head strength coach for the USC-Spartanburg baseball team, S.C. state champion girls gymnastic team and the Converse college equestrian team.

He served as a water safety consultant to the United States Marine Corps, lead trainer to L.H. Fields modeling agency, and taught four semesters at USC-Union. David was also  a regular guest of the Pam Stone radio show.