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Fiber is the portion of foods that does not break down when passing through the digestive tract. Since these substances have a such a large impact on overall health, individuals are encouraged to eat fiber-rich foods. Fiber is known to lower the risk for diseases such as colorectal cancers, gallstones, diabetes, breast cancer and heart disease, among others.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves during digestion and creates a gel-like substance that protects the entire digestive tract from absorbing various substances. One of the substances soluble fiber helps to protect against is cholesterol. By reducing the rate that cholesterol is absorbed, soluble fiber also is an important weapon against heart disease. It also aids in controlling diabetes by controlling the rate of glucose absorption. This reduces drastic variations in blood sugar levels. Soluble fiber is found in fruits and vegetables such as prunes and brussels sprouts and in brown rice, oats and rice bran.
Insoluble fiber enters and exits the digestive tract without being significantly altered. It also absorbs water and, as a result, prevents constipation and aids regular waste elimination. When waste is expelled from the body regularly, the time that potentially harmful substances remain in the colon is lessened. Research has also shown that insoluble fiber lowers the risk for breast cancer by combining with estrogen through digestion and thus reducing the level of estrogen in the body. Some sources of insoluble fiber are wheat, beans, bran, figs and artichokes.
A major advantage of a high-fiber diet is the effect on weight control. Studies have shown that the majority of seriously overweight people have diets low in foods containing fiber. Since fiber-rich foods are filling and, for the most part, low in fat, individuals are satisfied with less food and lose weight easily. It is recommended that between 20 and 30 grams of fiber be consumed daily. This is not difficult if fruits, vegetables and grains are added to the daily diet. However, at least eight glasses of water should be consumed daily to aid the movement of food through the digestive tract.
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