Fibers are found in plant foods such as cereals, seeds, beans, peas, fruits and vegetables. In animal products contain no fiber. Dietary fiber derived from plants and consist mainly of cell walls.

An adult is 25-35 grams daily (equivalent to 25 slices wholemeal bread a day eating) needed fiber. Enough fiber to help with disposal of wastes, preventing fat storage and a modest reduction in blood pressure.

Since fibers hardly be digested, they have no nutritional value for us. They do have several health benefits.

People who eat little fiber, will be a hard, dry stools that are limited in size. These feces sticks to the intestinal wall, which must be pressed hard during a bowel movement. This has lead to constipation and hemorrhoids. Fibers retain water, making stools softer and bulkier stools, and is facilitated.

Certain fibers, such as fructosaccharides, also inhibit the appetite by reducing the secretion of hormones to stimulate hunger relief.

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If you look at the effects in the body, there are three major groups of fibers:

• Natural fibers: These fibers are in natural foods like fruits, vegetables and grains.
• Purified fibers: These fibers come from natural foods and are then added to other products.
• Synthetic fibers: These fibers are factory made and are not derived from natural foods

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Eating fiber is a good way to fill your stomach with low calories. A full stomach creates a feeling of satiation and thus a lower energy intake.

Eat more fiber! Dietary fibers have many virtues. They promote bowel movements, satisfying work, prevent some cancers and protect against heart disease, diabetes and high cholesterol.

Fibers is good for your heart and blood vessels. In your small intestine certain fibers bind themselves to bile salts and cholesterol, so cholesterol in your blood drops.

Intestinal flora in your colon consists of good and bad bacteria. Some fibers are used as food by the good bacteria. This creates a good balance of your intestinal flora, very important to your resistance and your intestinal health.

The effects on the intestine are described as follows:

• Enhance and soften the bowel contents;
• acceleration of intestinal transit;
• Easier and faster relief.

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Sugars and rapidly digestible starch from eg white bread, pastas like spaghetti, potatoes and have no beneficial effects. Whole Grain products such as wholemeal bread and cereals are much better. Do you want to lose weight, eat lots of fiber anyway. Fibers provide a quick satiety and thus satisfy hunger better than products with little fibers. Fibers can be found mainly in whole grains and fruits and vegetables.

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