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Why a high fiber diet is important  Why should I eat a high fiber diet? Foods that are high in fiber are usually high in other important nutrients too. Eating lots of fiber can prevent constipation, hemorrhoids, and diverticulosis. A high fiber diet may reduce your risk for some cancers. Fiber can help with weight control. It can make you feel full longer so you may eat less throughout the day. Fiber helps reduce blood sugars and may reduce the insulin and other medications needed by people with diabetes. Eating enough fiber can also help reduce cholesterol. The benefits of eating fiber are endless.  The average person should consume 25-30 grams of fiber each day.  Look for foods that have more than three grams of fiber per serving to increase your fiber intake. Also, drink lots of water during the day to stay hydrated.    Here are some ways to increase fiber in your regular diet: Add dried fruit to cereal, yogurt and salads. Make a bowl of fresh fruit salad and enjoy throughout the week. Use whole wheat breads and pastas in place of white grains. Make sure to look at the first ingredient of the package, it should say whole wheat flour, not enriched wheat flour. Eat a high fiber cereal in the morning such as Fiber One or All Bran. Add sweet berries for flavor. Try a bowl of oatmeal in place of your usual breakfast. Add beans, such as kidney beans or black beans to salads and side dishes. Examples of high fiber foods: Strawberries, green leafy vegetables, barley, dried fruits, zucchini, brown rice, prunes and prune juice, potato with the skin, whole wheat bread, oranges, carrots, grapefruit, pears and apples with the skin, green beans, graham crackers, sweet potato with the skin, rye bread, broccoli, oatmeal or oat bran, cornmeal, popcorn, wheat germ, pretzels, nuts, seeds, wheat pasta, cereals such as All Bran, and dried or canned beans (kidney beans, pinto beans, black-eyes peas).     Friday, April 15, 2005 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to petersnd@musc.edu or catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Community Press at 849-1778.