On Diet: Do I nonetheless want fiber? | Well being

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Most dietary fibers “pass” through, but they also become food for the colon flora – our microbiome. The result of the flora can be gas, which we are all familiar with, but also a fermentation product such as butyric acid, a short-chain fatty acid that is associated with beneficial effects. We are still in the early stages of learning how the regular presence or absence of high fiber foods can affect health.

There are two types of fiber: insoluble and soluble, the important difference being whether the fiber dissolves in water. The health benefits of the two are different.

Insoluble fiber is found in wheat bran, vegetables, fruits, and whole grains such as corn, rye, barley, and brown rice. Insoluble fiber increases the bulk and weight of stool and the speed at which food travels through the digestive system. This offers possible protection against certain types of cancer: population studies have shown that the incidence of colon cancer decreases as insoluble fiber increases. The idea is that fiber can effectively dilute or even bind potentially carcinogenic substances and quickly remove them from the body. Insoluble fiber could also help lower your risk of heart disease, perhaps because it binds the bile acids and allows more cholesterol to leak out before it’s absorbed.

Soluble fiber is found in oat bran, rice bran, legumes (beans, lentils, and peas), fruits, and vegetables. Although these fibers dissolve in water, the body cannot break them down or absorb them.