In a show as popular as the long-running American Idol, change can be a difficult thing to accept. New Americal Idol judge Kara DioGuardi initially found it difficult to incorporate herself into the established trio of Simon Cowell, Randy Jackson, and Paula Abdul. Her shining moment came when DioGuardi went up against Katrina Darrell (otherwise known as Bikini Girl) in a bikini showdown. The 40 year old judge showed off her physique and proved that she had a place in the top ranked reality talent show.

DioGuardi impressed with her well-toned physique. It should come as no surprise that she does a variety of exercises to maintain her body. She also notes that she eats plenty of vegetable stir fry. Dioguardi says, “the more roughage you eat, the more it fills you up.”

Roughage is equivalent to dietary fiber, of which there are two types. Soluble fiber helps you feel fuller while insoluble fiber aids in the digestion process. Most vegetables contain both types of fiber. Foods rich in soluble fiber are: legumes, oats, berries, broccoli, and carrots. Foods rich in insoluble fiber are: whole grain, seeds, nuts, and wheat. The Micronutrient Center notes that the 5 plant foods with the most fiber content are legumes, bran, prunes, Asian pears, and quinoa.

In addition to helping you reach satiety faster, soluble fiber helps control your blood sugar levels, and helps reduce the risk of heart disease and diabetes. Research studies show that most North Americans eat less than 50% of the recommended dietary fiber intake in their everyday diets. The American Dietetic Association recommends 20-35 grams per day.

A new product that aims to improve dietary fiber intake is vegetable gum. These fiber supplements are often sold in powder form. Guar gum is an example of such a supplement. It has been closely observed in many studues for its weight loss effects.