August 14, 2013 THE VILLADOM TIMES I • Page 13 Fiber plays an important role in the body Many food products boast added fiber on their packag- ing. Breads, cookies, beverages, and many other items con- tain extra fiber in response to the public’s growing desire to consume foods with high levels of dietary fiber, which medical professionals claim is essential to a healthy diet. Despite that publicity, many consumers remain in the dark about the role fiber plays in the body. Many people are aware of the importance of including fiber in the diet, but few people understand the impor- tance of dietary fiber. Fiber is an essentially indigestible substance found mainly in the outer layers of plants. Fiber will pass through the human digestive system virtually unchanged from when it was consumed and without being broken down into nutrients. Fiber is classified into two types: insoluble fiber, which will not dissolve in water, and soluble fiber, which can be dissolved. Insoluble fiber is typ- ically found in whole grain products, dark leafy vegetables, green beans, wheat bran, corn bran, seeds, nuts, and the skins of fruits and vegetables. Soluble fiber comes from foods like oats, nuts, fruits, and dried beans. Fiber is essential to digestion. The Harvard School of Medical Health advises that people should get between 20 to 30 grams of fiber each day, though many people do not consume that much fiber. Fiber adds bulk in the digestive system, which helps soften stool and flush out the intes- tines. It assists in making bowel movements more frequent, preventing constipation. A diet high in fiber helps reduce the risk for hemorrhoids and diverticular disease. Increasing fiber consumption may help men and women who want to lose weight. Fiber, particularly soluble fiber that can be slowly digested, will prolong the digestive pro- cess, helping to keep the stomach fuller longer. Feeling full can help a person eat healthy portions. Fiber-rich foods are also less calorie-dense. This means you can eat more and feel fuller without consuming tons of calories. The slow absorption of carbohydrates also regulates the absorption of sugar into the bloodstream. This can prevent sugar spikes that may be dangerous to those with diabetes. It also may help reduce the risk of developing type 2 dia- betes, according to a study published in the New England Journal of Medicine in May 2000. Soluble fiber has been shown to help lower blood cho- lesterol concentrations by decreasing the absorption of cho- lesterol and bile acids in the small intestines. When less bile acid is absorbed, the body must use stored cholesterol to make more, lowering blood cholesterol as a result. The American Heart Association reports greater reductions in low-density lipoprotein, or LDL, cholesterol among people who consume diets high in soluble fiber compared to diets low in saturated fat and cholesterol alone. While many products include added fiber, here are some of the best ways to increase the number of grams of fiber consumed on a daily basis. Eat more bran, as bran has the highest fiber content of any food at about 25 to 45 percent. Consume whole fruit instead of juice. Whole fruits have more fiber and fewer calories than juices. Eating fruit can help you feel full longer. Pass on the refined flours. Opt for whole grains when- ever eating bread, cereal, and baked goods. Aim for grains that have at least three grams of fiber per serving. Increase your consumption of beans. Beans are relatively inexpensive, filling, and tasty. In addition, they pack a great deal of fiber, protein, and other important nutrients. Take a fiber supplement if you feel you are not getting enough fiber in your diet. Opt for fresh fruit and vegetables for snacks over pro- cessed foods.