Fiber Information

Articles on Fiber

Fiber is an essential part of a healthy diet and vital for your body to function properly.  Fiber helps move things along better.  Indeed, fiber not only prevents and relieves constipation, some types of diarrhea, and symptoms of irritable bowel, it also affects the way our body digests foods and absorbs nutrients.  Fiber is the component of plant foods that our body cannot digest.


There are two types of fibers mainly soluble and insoluble.  Soluble fiber, which becomes a gel-like in water, breaks down and forms other by-products such as fatty acids.  It swells in the stomach, satisfies our hunger, and gives us a feeling of fullness, thus helping to prevent overeating.  Insoluble fiber, on the other hand, does not dissolve in water but has the ability to absorb water by as much as 15 times its own weight.  It moves through the digestive tract quickly and allows for easier bowel movement.  Consume food full of fiber to help balance hormones.  Some examples of high-fiber food -  fruits, oats, bran, vegetables, whole grains, beans, lentils and other pulses.  High-fiber foods, particularly soluble fiber like oats, help to keep your weight steady, reduce cholesterol and aid digestion.  They reduce sugar, caffeine and nicotine cravings (all ageing).


Our bodies need a healthy balance of both soluble and insoluble fiber, and since most plant foods contain both in varying proportions, it is not that difficult to increase our intake of these types of fiber.  Health experts recommend a daily intake of 20 to 35 grams of dietary fiber.  Countless studies have found that diets low in saturated fats and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease.  However, since most high-fiber foods also contain antioxidant vitamins, phytochemicals, and other substances that may offer protection against these diseases, researchers cannot say for certain that fiber alone is responsible for the reduced health risks they observe.


Indeed, like all good things, to ensure good health, high-fiber diets must go hand in hand with low-fat, low-cholesterol intakes.


  1. Cholesterol, Fiber and Oat Bran

  2. Dietary Fiber

  3. Fiber Up - Constipation

  4. Fiber Weight Management

  5. Harmful Effects of Fiber Intake

  6. Oatmeal Porridge

  7. Some fiber-packed foods

  8. Vegetables, Fruits and Grains

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