|Fiber| is a large group of different chemical substances with a variety of physical properties, which are divided into two basic types, soluble and insoluble. There are five major forms, cellulose, hemicellulose, lignin, pectin, and gums. |Fiber| is found only in plant foods and are passed through the digestive tract without being absorbed. Because it is not ingested, |fiber| performs valuable bodily functions.
Fiber helps move foods through the ~bowel~ more easily and aids in the elimination of wastes. A high |fiber| diet may reduce the risks of |cancer| of the |rectum| and colon, and may lower ~blood~ ~cholesterol~ levels. Soluble |fiber| has been shown to produce a reduction in LDL ("bad") ~cholesterol~ levels without decreasing the HDL ("good") ~cholesterol~ levels. Soluble |fiber| can also retard glucose entrance into the bloodstream, an especially important factor for diabetics. Intestinal disorders, such as diverticulitis, ~constipation~ and irritable ~bowel~ syndrome, can be reduced by a high |fiber| diet. People with ~gallstones~, |diabetes| and obesity also benefit from a high |fiber| diet. Consult your physician for further information.
The daily intake of |fiber| is recommended to be about 20-30 grams of |fiber| a day. You can ensure an adequate |fiber| intake by eating a variety of foods (the less processed the better), eating more |fruits| and |vegetables| (unpeeled is better), drinking plenty of liquids, and spreading out |fiber| intake by trying to eat foods high in insoluble and soluble |fiber| at every meal.
Sources include whole-grain |breads| and cereals made of rye, whole wheat, buckwheat, oats, cornmeal and unpolished rice, raw |fruits| and |vegetables| (leave the skin on), peas, |seeds|, |nuts|, and kidney and navy beans. Insoluble |fiber| is found mainly in whole |grains| and on the outside of |seeds|, |fruits|, |legumes| and other foods. Soluble |fiber| is found in |fruits|, |vegetables|. |seeds|, brown rice, barley, oats and oat bran.
