The Importance of Fiber in Your Diet
And you can get this important Carbohydrate in your Home Baked Bread

Fiber is a type of carbohydrate found in plant foods that is indigestible by humans and hence provides no calories. Fiber has health-promoting qualities associated with its physical properties. Moreover, a high-fiber diet also has beneficial properties associated with its micronutrient (vitamins and minerals) and non-nutritive (antioxidants and phytoestrogens) components. One source of fiber is the bran of cereals used in making flour for bread-making. One of fiber's benefits is to provide a feeling of fullness, because high-fiber foods are processed more slowly. These foods are generally less calorie-dense and therefore beneficial to weight reduction and weight maintenance regimes.

Two Types of Fiber with Different Functions

Fiber is classified as soluble or insoluble depending on how readily it dissolves in water. This characterizes the way in which it acts in our digestive system.

Whereas soluble fiber dissolves in the intestine, insoluble fiber absorbs water like a sponge, increasing the bulk and softness of the stool. As a consequence, insoluble fiber promotes bowel movement, reduces constipation, and lowers the risk of developing diverticulosis (a sometimes painful intestinal condition involving outward formation of small pockets in the colon) and colon cancer. It reduces exposure to potentially harmful substances. Soluble fiber has been shown to help normalize high blood cholesterol and blood sugar and insulin levels in type II diabetes. Populations found to consume high-fiber diets have a lower incidence of the associated chronic diseases: cardiovascular disease, diabetes and cancer.

Both types of fiber are usually present in fiber-containing foods. Bread-making ingredients that are particularly rich in insoluble fiber include whole wheat flour, wheat bran and rye flour. Many fruits and vegetables are excellent sources of soluble fiber. Oats, barley, rice bran and psyllium are also rich in soluble fiber.

Current Fiber Recommendations

The American Dietetic Association currently recommends 20-35 grams of fiber per day for those 20 years old and older (or age plus 5 grams /day for children 2 years and older). For the elderly, since caloric intake may be lower, 10-13grams per 1000 Calories is a more realistic guideline. Most people do not meet these recommendations due to insufficient intake of plant foods such as fruits, vegetables, legumes, and whole and high-fiber grain products. Foods that are rich in fat and sugar often take the place of these foods.

Importance of Fluid Intake

It is very important to have an adequate fluid intake when consuming increased amounts of fiber. For those with a history of gastrointestinal problems, individual medical and/or nutritional councelling may be indicated before making significant changes in fiber intake.