Fiber is a plant substance that is required for a healthy diet. Lots of fiber is needed each day to help reduce the risk of heart disease, improve digestion, prevent constipation and maintain a healthy body weight. Fiber can be found in fruits, whole grains and vegetables. Most adults should eat at least 20 to 35 grams of fiber every day; though the doctors say most people only eat about half as much. It’s best to slowly increase the fiber in your diet instead of piling it on all at once. A sudden increase in fiber intake can cause abdominal discomfort. Fiber intake should be at least 14 grams per 1000 calories daily; higher fiber intake may improve glycemic control. Saturated fat should be less than 7 percent of calories and there should be minimal trans fat. Total cholesterol should be less than 200 mg daily. There is an average fall of 1.2/1.3 mmHg blood pressure with average 10 gram intake of fiber. Certain soluble fibers (psyllium, pectin, wheat dextrin and oat products) reduce bad LDL cholesterol. Every gram increase in soluble fiber reduces LDL cholesterol by an average of 2.2 mg/dL. The message is incorporation of greater amounts of fiber, in which carbohydrate is derived from unprocessed whole foods.