by: Joel Thuna

Dietary fiber can be defined as the indigestible part of plants. Fiber gives plants their strength and structure, and is found in herbs, grains, cereals, vegetables, fruits, nuts, seeds and legumes. Coming only from plants, fiber is not found in meat, fish and milk products.

Both types of fiber, insoluble and soluble, are necessary for good health. Each work in different ways, therefore it is necessary to include both in your daily diet.

Soluble Fiber
By absorbing water, soluble fiber becomes bulky in the stomach and works throughout the intestinal tract. Eating soluble fiber aids good intestinal health by increasing bowel motility and enhancing transit through the intestinal tract. Research indicates that increased soluble fiber in the diet plays an important role in decreasing the incidence of colon cancer, assisting with weight control, and improving the management of diabetes. Soluble fiber has been shown to effectively regulate the production and elimination of cholesterol.

Good sources of soluble fiber are: psyllium, oatmeal, oat bran, fruits, legumes, and most vegetables.

Insoluble Fiber
Insoluble fiber absorbs little water and adds bulk only in the lower intestine. Although insoluble fiber is less effective at promoting good bowel health than soluble fiber, it remains important in your diet. Insoluble fiber provides valuable help to improve the transit time of fecal material through the colon.

Good sources of insoluble fiber are: whole grains (wheat bran, whole grain breads), vegetables & fruits with edible skins and seeds (apples, pears, strawberries and tomatoes).

Modern Lifestyle
A high speed, high-pressure lifestyle wreaks havoc upon our body. Our modern diet is equally detrimental to good health. Through technology, and mass production we have systematically removed much of the fiber from our diets while dramatically increasing the amount of refined carbohydrates. Diets have dramatically changed, and we now consume more fiber-free sugars in a week than our 19th century ancestors did each year. For this we can thank;
· Refined grains (white flours, etc)
· Coffee and Sodas
· Fruit drinks (instead of fresh fruit or fruit juices)
· Fast foods
· Prepared foods
Many experts believe the reduction in fiber intake over the past 50 years is partially responsible for an increase in chronic disease.

Low fiber (refined) foods provide less long-term satiety (feeling of fullness). When our dietary fiber decreased we began to overeat. As a result, this time period has become the era of obesity.

Daily Requirement
Modern medicine recognizes that a diet high in fiber can help lower cholesterol, decrease the risk of diabetes, help you eat less, and protect you from colon problems like diverticulitis, irritable bowel syndrome, and colon cancer.

The World Renowned Mayo Clinic recommends 25 to 30 grams of dietary fiber each day from various sources. Unfortunately, the average American consumes 10 to 15 grams per day. To minimize this discrepancy, most people should consider fiber supplementation for enhanced overall health.

Intestinal Health
Poorly maintained intestines can be the causal factor in a variety of illnesses and conditions. Conventional diets of refined and processed foods, high in saturated fats and low in fiber, contribute to many health problems.

The intestinal tract consists of over 25 feet of convoluted and ribbed tubing where nutrients from our food are absorbed into the body. This is also where toxins are removed and expelled. When this system isn't functioning properly, we harm ourselves in two ways. First, we rob our body of nutrients necessary for us to stay healthy. Secondly, we hinder our body's ability to rid itself of accumulated toxic substances. Combined, this nutrient deprivation and storage of toxins is a recipe for disease and disaster.

Although we may eat healthy food, our health depends on what we are able to absorb. The colon can neither absorb nor eliminate properly if the intestinal walls are covered with debris. When constipated, the walls of the colon are generally packed or lined with mucus and accumulated feces from extended periods of intestinal overloading.

While blood is circulating through every organ in our body, reaching every cell, it accumulates toxins. When wastes from the blood arrive at the inner walls of the colon, the hardened mucus and feces prevent their passage through this wall.
To maintain good health we should "tune up" our intestinal system through cleansing and routine maintenance. Intestinal cleansing involves the removal of impacted debris from the intestines by use of a bulking agent (fiber) . Bulking agents expand in the intestine, gently stretching it and "scrubbing" debris from normally hidden areas. The debris and bulking agent are then expelled via bowel movements.

A thorough cleansing of the bowel is necessary to properly cleanse our bodies tissues. Polluting the body to the point of disease took time, as will reversing the process. Once cleansed, our intestines can function efficiently to absorb nutrients and eliminate waste.

By incorporating bulking agents in our regular routine, we are able to continuously "tune up" our intestines and avoid debris buildup. In this healthy state the intestinal system can work at peak form day in and day out.

Weight Loss and Regulation
Fiber is an important part of any successful weight management program. Without fiber we do not feel full so we eat more. A fiber deficiency can hamper our ability to absorb vital nutrients from the foods we consume. You should strive to consume at least 30 grams of dietary fiber each day. That is over three times the amount the average North American eats. Unfortunately, for many of us this is an unattainable goal. Ensure you get enough fiber by eating high fiber foods and choosing a high fiber supplement product that uses a variety of fiber sources (e.g. Clog Cleanse).

Remember to increase your water intake. Fiber needs a lot of water to work properly. Drink at least 1 cup (250ml) of extra water with each dose of your chosen fiber supplement.