Fiber has some very strong effects within the body. Fiber increases the time it takes to empty the stomach, allowing for gastric juices to more fully break the food down. Of particular note, fiber lowers serum cholesterol significantly, maintaining healthy arteries. It also slows down the absorption of glucose, and increases the body’s sensitivity to insulin, resulting in a healthy sugar metabolism which will prevent adult onset diabetes.
There are two different types of fiber. Crude fiber is indigestible plant fiber of the same composition as wood. Dietary fiber is plant material that is normally left undigested after passing through the body’s digestive system. Dietary fiber is the kind that tends to form gels, allowing the body’s waste to form into soft and bulky stools which function to more efficiently sweep out toxins and potential toxins. By decreasing the length of time food stays in the intestinal tract, fiber decreases the incidence of fermentation of food. Additionally, dietary fiber helps to bind onto some toxic substances in the colon, reducing their reactivity.
- 38 grams per day for men
- 25 grams per day for women
- 14 grams per 1,000 Kcal for elderly and children