"In the future, the HHS newsletter will be focusing on the benefits or drawback's of diets-fad or otherwise. Here is the first installment. With a gradual increase of fiber (and water) into your diet, you could reduce the risk of colon cancer, intestinal disorders, heart disease, constipation, the production of LDL's ("bad cholesterol") and aid in moderate weight loss. The Food and Drug Administration and the National Cancer Institute both recommend high fiber diets, which amounts to 20-35 grams of fiber per day, although they are careful to recommend you get your fiber from foods and not dietary supplements.

• Soluble fiber helps lower blood cholesterol levels and control blood glucose levels for people with diabetes. Examples of soluble fiber are: Oatbran, barley, kidney beans, fruits, and vegetables.

• Insoluble fiber remains virtually intact while passing through the body which causes the feeling of fullness, and provides less calories to the body. Some examples of insoluble fiber are: Wheat bran, vegetables and whole grains.