efits of these types of fiber. Soluble fiber slows the absorption of sugars and starches from the small intestine into the bloodstream. This action helps smooth out the peaks and valleys in blood sugar levels, possibly helping to ward off type 2 ("adult onset") diabetes. For someone who already has diabetes, soluble fiber helps control blood sugar levels Cholesterol made by the body is an ingredient in bile, a substance that is used in digestion and is recycled. Soluble fiber binds to bile acids in the intestines, thereby lowering the body's cholesterol pool. Soluble fiber can lower blood cholesterol levels by at least 5% in people with healthy cholesterol levels, and even more in those who have elevated cholesterol. Insoluble fiber provides bulk that helps move food residues through the intestine, which helps prevent constipation and diverticular disease. Insoluble fiber also flushes carcinogens, bile acids, and cholesterol out of the system. Studies of total fiber intake (soluble and insoluble) show a decreased risk of colon, rectal, breast, prostate, and other cancers with consumption of a high-fiber diet. Dietary fiber plays an important role in weight management. Because fiber helps you feel full and slows the emptying of your stomach, you eat less. Also, high-fiber diets tend to be low in calories and less likely to contribute to obesity. By avoiding obesity, you lower your risks for the development and progression of heart disease, cancer, high blood pressure, and diabetes. To increase your fiber intake, make plant foods the foundation of your diet. For packaged foods, read nutrition labels for the amount of fiber per serving--a good source of fiber contains more than 1 gram per serving. Refined bread and cereals usually contain less than that, and beans, whole grains, and fiber-fortified bread and cereals usually have more (table below). Be sure to get plenty of fluid with a high-fiber ...
