Fiber. You know you need to eat it. You are pretty sure it is good for you. But what is fiber, really? And why is it good for you?

Diets high in fiber have been associated with reduced risk of death due to cardiovascular disease (including heart attack and stroke), cancer, obesity, and type 2 diabetes.

It is easy to increase the fiber in your diet. It just takes a little thought and some action. Here are a few ideas to help you get on track to getting your daily recommended amount of fiber.

• Try a whole grain cereal that contains at least 5 grams of fiber per serving. Slice a banana on top, or add some raisins or berries to increase the fiber even more.
• Sprinkle a few teaspoons of wheat germ, ground psyllium, or ground flaxseed on your food.
• Try eating some vegetables raw. Cooking can break down some of the fiber content. If you do cook vegetables, steam them lightly, so they are tender but still firm.
• Leave the skin on fruits and vegetables. Just make sure you rinse them well with warm water to remove any dirt or bacteria.
• Eat the whole fruit or vegetable instead of drinking the juice made from it. Juice does not contain the skin or membrane of the fruit or vegetable, and therefore its fiber content is substantially reduced.
• Try adding whole, unprocessed grain to your diet. Substitute brown rice for white rice. Or opt for whole wheat bread or pasta.
• Add beans to your soups, salads, and stews. Throw some beans on top of a salad or add lentils to soup while cooking.
• Snack on fresh and dried fruit. Chomp some raisins or dried apricots in the afternoon, instead of a bag of potato chips or pretzels.