Health and Fitness Information Center

The Facts and Benefits of Fiber, Part 2

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Constipation
By promoting more efficient elimination, whole-grain fiber almost inevitably halts common constipation when taken with adequate amounts of fluid. The fiber and the water it retains produce a larger, softer stool that the digestive system can pass quickly and easily.

Cancer
Colon cancer is rare among people with a diet low in meat and rich in high-fiber foods. No one knows exactly how fiber may protect against this cancer, but there are several likely mechanisms. It may move intestinal contents faster through the bowel, thus decreasing the length of time the bowel wall is exposed to potential carcinogens. And fiber may dilute carcinogens as well or possibly bind or inactivate them in some way.

Heart Disese
An elevated cholesterol level is know to one of the chief risk factors in heart disease, and a number of studies have linked high-fiber intake with low levels of cholesterol. It is proposed that fiber may alter fat or cholesterol absorption in the large bowel. Some studies suggest that soluble fiber produces a reduction in LDL ("bad") cholesterol levels without decreasing HDL ("good") cholesterol levels.

Diabetes
Elevated blood sugar levels are a major problem in diabetes . Researches have shown that fiber may have a potent effect on blood sugar levels. Other studies have also shown that a high-carbohydrate, high-fiber diet improves glucose tolerance. One theory is that the gums in soluble fiber may delay the emptying of the stomach or even the absorption of glucose.

You can ensure an adequate fiber intake by gradually adopting these steps:

• Eat a variety of foods - the less processed the better. Bran, for example, is a superb source of fiber.
• Eat more fruits and vegetables. Eat them unpeeled, such as baked potatoes or apples with their skin.
• Drink plenty of liquids. Otherwise fiber can slow down or even block proper intestinal digestion.
• Spread out your fiber intake. Getting all you fiber at one sitting may cut the benefits and increase unpleasant side effects.