Focus on Fiber

If you’re trying to eat healthier, lose weight, or feel better, you don’t need a quick-fix pill or a fancy fad-of-the-week ingredient. You might just need to bulk up — with fiber.

There are 2 basic types:

Soluble fiber, which helps regulate blood sugar and reduce cholesterol. Good sources include beans, oats, barley, apples, oranges, and many other fruits and grains.

Insoluble fiber boosts digestive health and regularity. Wheat bran, whole wheat flour, nuts, and many vegetables contain this diet staple.

Both types of fiber can keep you feeling full on fewer calories, making it great for staying trim.

How much do you need? Most experts suggest about 25 grams a day for women and 35 for men. And while supplements, such as psyllium capsules, can be helpful when circumstances disrupt your routine, the best sources are real foods.

Eat oatmeal, add beans to whole wheat pastas and salads, choose whole grain breads, and have fruits and vegetables at every meal to get what your body needs.