Fiber consists of the starches, gums, pectins and cellulose-like compounds as well as the starches that are not absorbable, which make up the "tissues" of plants.
We eat far too little fiber. Official agencies like the FDA, the National Academy of Sciences, the U.S. Department of Agriculture and the American Can cer Society, all agree that our daily intake of fiber should range from 25 to 35 grams per day for adults. Yet, most of us eat less than 10 grams. Fiber comes in two forms: soluble-found in many fruits and beans, and insoluble--found in the hulls of grains, seeds, skins of fruits and vegetables.
Some foods like oats and psyllium contain both types.One valuable effect of fiber is mechanical: adequate intake decreases the transit time of food traveling through our digestive tract. Fiber absorbs water, so stools are naturally larger, softer and easier to be moved through. Faster transit time means less contact time for toxins and a reduced risk of colon problems. Stool does not collect in out-of-the-way areas of the bowel, so there is less chance of infection developing. And, with less straining required to pass a softer stool,
the probability of developing hemorrhoids is usually reduced.At the same time, soluble fiber delays stomach emptying. This in turn delays and spreads out the absorption of sugar,
resulting in a more normal pattern of insulin secretion as well as better control of blood sugar. Fiber also binds cholesterol and bile in the digestive tract, preventing their reabsorbtion and re-circulation. If less cholesterol is absorbed, its level in the blood goes down. The liver makes bile from cholesterol and if more bile is lost in the gut, the liver will use up cholesterol to replace the bile, again resulting in lower cholesterol levels.
Fiber also binds and reduces the absorption of dietary fat, which can help with weight control. Decreased fat absorption also means decreased absorption of fat soluble toxins and this may help to explain a decreased risk of breast and prostate can cer with higher fiber intake noted by some researchers. Fiber stimulates the secretion of the hormone cholecystokinin, which alerts the brain that we've had enough to eat. High fiber meals also tend to be bulkier and contain fewer calories.
A diet high in fiber promotes the production of short chain fatty acids, which in turn results in a more acidic colon and a healthy population of friendly bacteria. This facilitates detoxification and bolsters our natural defenses against parasites and fungi.
Finally, through its beneficial effects on weight, cholesterol and glucose metabolism, higher fiber intake is associated with a decreased risk of cardiovascular disease. If you are not already consuming 25 to 35 grams of fiber each day, take the necessary steps now to do So. This is one of the easiest and most important things you can do to make a dramatic impact on your overall health!
Dietary Fiber (Soluble, Cholesterol info and More)
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