Fiber is the portion of foods that does not break down when passing through the digestive tract. Since these substances have 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.
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.
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 esterogen through digestion and thus reducing the level of esterogen in the body.
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 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. However, at least eight glasses of water should be consumed daily to aid the movement of food the digestive tract.
