CHARLESTON, W.Va. -- Generally, people have a difficult time eating the right amount of the right foods on a regular basis. If it came easy, perhaps we wouldn't be such an obese nation. Problem is we -- including me -- have a love affair with delectable foods.

I am inclined to think about food often because it conjures up pleasant thoughts. Blame it on my Italian heritage -- it's comforting.

I deal with this challenge in two ways: I stay physically active, and I make a conscious effort to eat enough good foods. "Good" as in worth the calories. I've said it before: Fill your belly with quality, nutrient-dense food, and you'll be more apt to turn down the low-quality calorie-laden junk.

One of the healthiest ways to take up space in the stomach (feel satisfied) is to choose fiber-rich foods. Unfortunately, fiber isn't always associated with great flavor or gourmet appeal. It's a shame, really, because it should be. Dietary fiber is in the most colorful foods, fruits and vegetables. So why do we think of fiber as cardboard? This is a mindset that needs to change.

The American Dietetic Association recommends we consume 25 to 30 grams of fiber each day from food. Sadly, on average we get only about half that. Which begs the question, what is fiber anyway?

Fiber is simply a nutrient our bodies cannot digest. It is in all plants we eat such as fruits, vegetables, grains and legumes. Its primary job is to change the nature of the contents in the gastrointestinal tract, and to affect how other nutrients and chemicals are absorbed. Dietary fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticulitis and constipation.

But there are two types of fiber that need to be distinguished: soluble and insoluble.

• Soluble fiber (partially dissolves in water) helps reduce our cholesterol levels, which protects us from heart disease and slows the absorption of sugar and other nutrients from the bowel. It's found in oats, barley, apples, pears, soy products such as edamame, dried beans and peas and citrus fruit.
• Insoluble fiber (does not dissolve in water) is a rougher kind of fiber that passes through the gut largely unchanged and therefore provides bulk to stools. It is found in wheat bran, whole-wheat products and most vegetables and may prevent constipation and promote good bowel health.

If we understood the enormous health benefits fiber provides, we might be more inclined to buy it and include it in our diets. Here are a few good reasons to start roughing it:

Fiber and heart disease, diabetes

A Harvard study of more than 40,000 people concluded that those who consumed a diet high in fiber reduced their risk for coronary heart disease by 40 percent, compared to those who ate a low-fiber diet. Cereal fiber in grains was particularly beneficial. Fiber intake was also linked with the metabolic syndrome, a group of factors that increase the chances of developing heart disease and diabetes. High blood pressure, high insulin levels, excessive abdominal weight, high levels of triglycerides and low levels of HDL (healthy) cholesterol were all positively impacted with a high-fiber diet.

In particular, legumes, which include beans, alfalfa, clover, peas, lentils, carob, soy and peanuts, are low glycemic foods. That's a good thing, especially for those who must deal daily with blood sugar issues. Diabetics will do themselves a favor by making legumes a prominent part of their daily meal plan. These fibrous pods digest slowly and tend to stabilize blood sugar. In fact, those with type 2 diabetes did even better than those who got their fiber primarily from whole grains.

Fiber and diverticulitis

Diverticulitis is an inflammation of the intestine, which is painful and age-related. One-third of people over 45 will deal with this disease. Studies show that eating enough dietary fiber will lower your risk by 40 percent.

Fiber and constipation

Constipation is the most common gastrointestinal complaint in the country, especially for the elderly. The gastrointestinal tract responds to the consumption of dietary fiber -- an easy fix for a big problem.

Then there are those who are convinced fiber is important and necessary but who try to shortcut the whole issue by taking a fiber supplement. That's OK, not a horrible trade out if you are doing it consistently and drinking the required amount of water, but you really can do better than that. Experts agree you will reap more benefits if you get your fiber (or most of it) from real food rather than a supplement. It's cheaper and better for you.

Actually, there is a bigger problem lurking behind all this fiber talk. It is with those who regularly use laxatives and who live on processed food. If a person is not eating fresh fruits and vegetables, whole grains and beans, they are probably relying on laxatives too often. If this is the case, the bowel becomes lazy and is unable to do its job, which leads to dependence on unnatural substances. Making sure you eat fiber each day provides you with the healthiest diet possible.

And let's not gloss over the satiety benefit. If fiber is filling, you will likely eat fewer calories, which can help manage your weight. That's big!

So how do we do it? First start thinking of fiber as the valuable substance it is -- one that fights disease and provides your body with special nutritional benefits.

• Start your day in a fruitful way. Add berries and ground flax seed to yogurt.
• Add vegetables to a whole-wheat wrap with grilled chicken.
• Wash instead of peel your apple.
• Avoid food that is packaged or in a box. Odds are its fiberless.
• Opt for fruit and forget the juice -- lower in calories and full of fiber.
• Visit your farmer's market and buy seasonal vegetables. Try something new.
• Snack on raw vegetables and nuts rather than chips.
• Don't forget about beans -- a great-tasting, inexpensive fiber source.
• Drink plenty of water. Increase your water intake as you increase your fiber.
• Commit to being fiber-fortified. Fill up with fiber and it will leave you feeling fabulous!

Cindy Boggs, corporate fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com. Look for Cindy's award-winning fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her Web site, www.cindysays.com, or contact her at 304-342-3533.