There are two types of fiber.
- Insoluble – provides bulk that stimulates the intestines and peristalsis (wavelike contractions of the muscles of the intestine to provide movement of the contents). This :
- Prevents constipation
- Prevents hemorrhoids
- Prevents diverticulosis
- Prevents absorption of carcinogens and other toxins thus may prevent colon and other cancers.
- Acts as a “Disposable mop” – picks up harmful substances and helps to sweep them away.
- Acts as a weight loss aid by providing a sense of fullness and yet zero calories
- Soluble – attracts water and form a gel, which slows down digestion, and makes you feel full, and thus helps control weight.
- Prebiotic function – feeds healthy flora or bacteria
- Appetite reduction
- Slows the release of sugar – e.g. apple vs apple juice
- Absorbs cholesterol and bile acids – by removing the bile acids the liver is forced to make more from cholesterol and reduces the cholesterol by using it up
Excellent sources of Fiber
- Bran
- Beans
- Berries
- Whole Grains
- Greens
- Vegetables
- Nuts and Seeds
- Fruits
Today’s Dietitian – Top Fiber Rich Foods List – for a more comprehensive list