The Value of Dietary Fiber
It's no secret that the modern diet is shaped more by convenience and marketing gimmicks than good sense. One symptom of this problem: a widespread deficiency in dietary fiber.

There are two kinds of fiber: soluble and insoluble. Most plants contain a mixture of both. Insoluble is the food product in fruits and vegetables that doesn't break down during digestion. This refers to the crunchy fibers that we commonly call roughage, in such foods as whole grain cereals and breads. Because it's not absorbed into blood stream, fiber contributes practically no calories to the body.

The natural gel-forming fibers like pectins and gums, are considered water soluble or soluble fiber. Soluble fibers form gels, adds viscosity to the contents of the gastrointestinal tract. Soluble fibers have the capacity to bind water and swell, which slows down the passage of food from the mouth and stomach and helps to produce a feeling of satisfy.

The value of dietary fiber was first established less than thirty years ago. In 1971, researchers in Africa found a surprisingly low incidence of many diseases among people with high fiber diets. Since that time, the link between good health and dietary fiber has been confirmed time and time again.

Both the National Cancer Institute and the American Dietetic Association recommend between 25-35 grams of dietary fiber a day, for children as well as adults. Most people consume less than half that amount.

Nevertheless, the benefits of fiber are far reaching. Foods high in fiber satisfy hunger readily because they hold a great deal of water. They also tend to be low in fat and simple sugars, so they help prevent obesity.

The American Heart Association reports the soluble fiber binds with serum cholesterol, and helps prevent it from being absorbed into the bloodstream. In fact, in clinical studies as the University of Kentucky, an addition of just 3 1/2 ounces of oat bran to the daily diet caused an average cholesterol reduction of 1%... over a period of just 110 days. And reducing serum cholesterol is one of the most effective defenses against heart disease.

Soluble fiber works in a similar way to aid diabetes. Its binding action helps slow the entry of glucose into the bloodstream. Studies by the American Diabetes Association prove that high fiber diets consistently improve glucose tolerance and lower insulin needs.

The National Cancer Institute links dietary fiber to a reduced risk of colorectal cancer. In fact, some scientists estimate that by the turn of the century, more than 20,000 cases of large bowel cancer might be prevented every year, simply by adding more fiber to the diet.

The advantages are clear. Fiber helps to reduce the risk of obesity, diabetes, heart disease, bowel disorders and cancer. In 1988, all of these benefits were confirmed by the Surgeon General of the United States.

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