Fiber is the part of plant cells that humans can't digest. Having heard claims that fiber promotes regular bowel movements, lowers blood cholesterol, improves blood sugar control, and protects against colon cancer, active Americans are eating more high-fiber, carbohydrate-rich foods-- the fruits, vegetables, beans legumes, and whole grains. You should try to eat a variety of fiber-rich foods on a daily basis.
The two main types of fiber are:
A- Insoluble fiber. This type of fiber gives plants their structure. It does not dissolve in water. Common sources are wheat bran, vegetables, and whole grains. Insoluble fiber absorbs water, increases fecal bulk, and makes your waste easier to pass.
B- Soluble fiber. This type of fiber forms a gel in water. It is in oatmeal, barley, and kidney beans ( as well as in pectin and guar gums, two fibers often added to foods and listed among the ingredients ).
Soluble fiber lowers blood cholesterol, can stabilize blood glucose levels, and are a great choice for preexercise snacks. Soluble fibers also transport bile acids ( needed to make cholesterol ) out of the body.
MYTH: Despite popular belief, fiber does not increase the time it takes for food to pass through your system. Fiber may increase fecal weight and the number of trips to the bathroom, but it usually does not increase transit time. Transit time depends on the person according to stress, exercise, and diet.
Eat right, your system will cleanse itself right, and you'll feel better with the help of Fiber.
Information from: Sports Nutrition Guidebook (third edition) Nancy Clark,MS,RD
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