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Fiber is important because it has an influence on the digestion process from start to finish. Because it demands that food be more thoroughly chewed, fiber slows down the eating process and helps contribute to a feeling of being full. Fiber slows digestion and absorption so the glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level. Fiber is broken down in the colon and creates a simple organic acid that provides fuel for the rest of the body.

Are you getting enough fiber in your diet?
A good diet should contain approximately 25 to 30 grams of fiber a day. The average American eats less than half that.


Getting enough fiber in the diet can lower the risk of developing certain conditions and work to help you prevent certain diseases:

Heart Disease
Evidence is now growing to support the notion that foods containing soluble fiber (such as oats, rye, barley, and beans) can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables (such as citrus fruits and carrots) have been shown to have the same effect.

Cancer
The passage of food through the body speeds up when fiber is eaten. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer. (However, a recent study conducted by Harvard University concluded that eating high-fiber food did not appear to protect people from colon cancer.) Other types of cancer that are linked with overnutrition and may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.

Diabetes
Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication.

Diverticular disease
Diverticular disease is a condition in which small pouches, called diverticula, develop in the wall of the colon. In a small percentage of people, these diverticula become inflamed or infected, a condition known as diverticulitis. Diverticular disease can cause pain, diarrhea, constipation, and other problems. Gallstones and kidney stones. Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream. To cope with this, the body has to release large amounts of insulin into the bloodstream, and this can make a person more likely to develop gallstones and kidney stones (in addition to diabetes and high cholesterol).

Source: e-HealthMD