Fiber consists of a variety of dietary ingredients that are either soluble or insoluble in boiling water. Fiber neither digested nor absorbed in the small intestine, but fermented by bacteria in the colon. It is important for normal bowel function. Sufficient fiber prevents constipation, diverticular disease of the colon, and hemorrhoids. Consumption of diets adequate in fiber can prevent a variety of conditions including obesity, diabetes, gallstones, heart disease, or cancer of the colon.
There are two main types of fiber:
1. Soluble - Readily fermented in the colon into gases and physiologically active products. Soluble fiber absorbs water to become a gelatinous, viscous substance and is fermented by bacteria in the digestive tract.
2. Insoluble - Metabolically inert, absorb water as it moves through the digestive tract, facilitating defecation. Insoluble fiber has bulking action and not fermented.
How much Fiber do I need?
Recent recommendations from the United States National Academy of Sciences, Institute of Medicine, suggest that adults should consume 20-35 grams a day, but the daily intake of the average American is just 12-18 grams.
Foods rich in fiber
Foods that are rich in fiber include whole grains (especially bran portions), legumes and some fruits and vegetables. Most foods contain mixtures of both insoluble and soluble fiber. Examples of foods rich in insoluble fiber are wheat bran, nuts and barley. Soluble fiber is found in oat bran, cantaloupe, and dried fruit. Beans are good sources of both types.
Low fiber foods
Processed meats, burgers, fries, donuts, hotdogs, sausages, meats and low in fiber and high in fat. A diet high in fat and low in fiber tend to increase body weight, fat internally and inhibit the body's ability to eliminate toxins and fats. Such diet also leads to gastric problems, such as constipation.
Fiber and Weight Loss
The fiber has a tendency to link the fat from your food, more like a fat sponge. Since the greater part of the fiber of the food is not absorbed, the fiber bound together with fat is eliminated from the body. This procedure helps to reduce blood fat and cholesterol levels. A good amount of fiber intake also controls hunger, providing a feeling of fullness, thereby reducing additional food intake. The fiber is therefore important for good health, it is especially important for people trying to lose weight naturally. However, it is important to drink enough water when increasing your fiber intake to avoid constipation. An appropriate amount of these two alleviates bowel movements.
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