by Ruth Floresca

Created on: May 23, 2009

We often see the phrase "fiber-enriched" in food products we buy. I think we all know by now that fiber is good for us. But I would guess that there are still those who have no idea exactly what role fiber plays in our general well being.

DEFINITIONS

As we discuss about the benefits of fiber, let us also differentiate its two types:

1) Soluble fiber dissolves in water. It is found in nuts, seeds, lentils, dried beans and peas, oats, oat bran, barley and some fruits (such as apples, oranges, bananas, strawberries and pears) and vegetables (like corn, carrots, cauliflower and sweet potatoes).

Soluble fiber is said to slow down digestion and has been scientifically proven to lower cholesterol which, in turn, helps prevent heart disease. It also has the ability to slow down the absorption of sugar in the blood (glucose) which helps control blood-sugar levels in people suffering from diabetes.

2) Insoluble fiber does not readily dissolve in water. It is found in foods like whole wheat breads and cereals, corn bran, wheat bran, fruits and vegetables (unpeeled potatoes, green beans, broccoli and parsnips).

Insoluble fiber is mainly responsible for speeding up the passage of food through the stomach and intestine along with bulking up and softening stools. This type of fiber promotes bowel regularity and has been shown to minimize a person's risk for hemorrhoids and diverticulosis, a condition in the colon that can cause diarrhea, abdominal pain and fever.

MORE BENEFITS

There are foods that contain both soluble and insoluble fiber, although some have only one of these. The important thing to remember is to eat a wide variety of fiber-rich foods every day to receive the benefits of both.

Aside from the above-mentioned advantages, fiber can moreover give support to people who are dieting. When you eat fiber-rich foods, they absorb water and expand inside your stomach. Thus, you feel full longer even if you ate less food. For example, tackle a plate of vegetables, a bowl of salad or a juicy apple instead of going for the carbohydrate-rich foods, meats and desserts first.

Dieters are also advised to choose meals with more soluble fiber as this type doesn't move food through your body as quickly as the insoluble fiber does. And if you're asking if you'll really lose weight if you eat lots of fiber-rich foods, the answer is yes as long as you also steer clear of the high-calorie stuff.

This is particularly true when you choose to eat pastries made with fibrous ingredients but also contain fats and sugars. Not all foods that sound healthy mean they are. Eating them is definitely not worth the small amount of fiber you'll get. Lastly, it must be noted that fiber has no calories because it passes through the body intact.

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