Fiber Nutrition Basics - How Foods Fight Cancer

Fiber is only found in plant foods. This is why vegetarians, particularly vegans,
often have a high fiber intake. Fiber provides us with many benefits,
including reduced cancer risk. Fiber intake is one of the reasons vegetarians have significantly lower rates of cancer, heart disease, and diabetes and are usually slimmer than other people. Fiber helps you to fill up so that you don’t “fill out.”

The two types of fiber are insoluble and soluble. It is important to
have both insoluble and soluble fiber in your diet. Most foods contain a
mixture of both fibers, and the two types are not usually differentiated on
food labels.

Insoluble fiber does not readily dissolve in water. It increases fecal bulk
and decreases intestinal transit time. All plants, especially vegetables, wheat,
wheat bran, rye, and rice, are rich in insoluble fiber.

Soluble fiber dissolves or swells when it is put into water and is readily
metabolized by intestinal bacteria. It has been shown to help lower cholesterol
levels and slow down gastric emptying time (thus keeping you full
longer). Beans, fruits, and oats are especially good sources of soluble fiber.

Other examples of soluble fiber include guar gum and locust bean gum—
these are commonly used as thickeners and found in salad dressings and jams.

Most health authorities recommended fiber intake in the range of 25–35
grams per day as a minimal goal, and, optimally, your goal should be about
40 grams. The average American eats 14–15 grams a day, and vegetarians get
two to three times that amount. Increase your fiber intake slowly, and increase
water intake as well. Here is the fiber content of some common foods:

■ beans: about 7 grams per 1⁄2-cup serving
■ fruits: about 3 grams per average fruit
■ vegetables: about 4 grams per 1-cup serving