Fiber is one of the most misunderstood dietary components. Most people do not know how much fiber should be ingested daily and which foods and supplements offer the best choices for fiber.
The recommended daily intake of fiber for adults may vary among different populations. However, for an optimal health, the daily intake of fiber for adults should be between 25 to 40g.
Dietary fibers are ingested materials that are not components of plant cells, including non-cellulose plant storage saccharides such as gums, modified celluloses, mucilages, oligosaccharides, and beta-glucans, although they are still resistant to degradation by human enzymes.

Fibers are most usefully categorized for the medical professional based on their inability to dissolve in water.
Fibers that do dissolve in water, such as celluloses, pectin, other cell wall components, as well as gums and psyllium, form gels, some of which have one or more health benefits.
Found in such foods as wheat, rice, maize, leafy vegetables, peas, beans, and rhubarb, soluble fibers are able to sequester cholesterol and fats, facilitating their elimination.

Fibers that do not dissolve in water bind water in the distal colon.
Their sponge-like effect bulks stool and binds various materials such as bile acids and carcinogens.
Insoluble fibers are found in whole-grain cereals, breads, vegetables, and wheat bran.

Following are the most important health benefits of dietary fiber.

*Dietary fiber increases gut motility & prevents constipation.

*Dietary fiber promotes the growth of healthy gut bacteria.

*Dietary fiber can reduce blood sugar spikes after a high carb meal.

*Dietary fiber reduces the risk of colorectal cancer.

*Dietary fiber aids in weight loss.


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