Fiber is carbohydrate that is indigestible by humans. In other words it passes through the intestines with no absorption or nutritional value. Fiber also provides no vitamins or minerals and it may hinder the absorption of iron and zinc. It exists in two forms, soluble and insoluble.

Soluble fiber absorbs water forming a gel and includes pectin, guar gums, mucilage, and psyllium. Foods with soluble fiber include peas, beans, barley, oats, apples, oranges, and carrots. Soluble fiber is critical to the proper elimination of bile produced by the liver. Without soluble fiber most of the cholesterol excreted by the liver in bile is reabsorbed back into the bloodstream.

A high fiber diet results in a lower incidence of cardiovascular disease. Several studies have found that a diet rich in soluble fiber can improve blood sugar control in diabetics and even help lower insulin requirements.

Insoluble fiber does not absorb water and includes cellulose, hemi cellulose, and lignin. Foods with insoluble fiber include bran, wheat germ, cauliflower, green beans, potatoes, and celery. Insoluble fiber does not seem to affect serum cholesterol levels, but it does help prevent constipation.

The low incidence of many diseases in vegetarians has often been attributed to their high fiber intake. Dr. Denis Burkitt a famous British physician practicing in Uganda commented on the relative situation between Africa and Western societies; "Large stools (due to fiber intake) small hospitals; small stools large hospitals." Is this representative of the US today?

How much fiber is enough?
No RDA exists for fiber but most nutritionists agree that between 25 and 35 grams per day is desirable. In the U.S. the intake is about 7 grams per day. Read labels and go to www.wehealnewyork.org/healthinfo/dietaryfiber/fibercontentchart.html for the fiber content of many common foods.

How can we introduce more fiber into our diet?
Whole grain ingredients used for breads and cereals as well as fruits and vegetables are high in fiber. Seeds are high in fiber, as well as beneficial fats and proteins. A seed (nuts, grains, beans, peas) contains all the elements to create a new plant.

A reliable and effective way to introduce fiber is to take one to three teaspoons of ground psyllium seeds daily. Studies show that individuals who do this can reduce the LDL ("bad") cholesterol levels up to 7%.

Add fiber to your diet slowly since adding large amounts can cause bloating and gastrointestinal discomfort with diarrhea and cramping.