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* Fiber reduces the [[Glycemic Index]] of foods, which may be why fiber reduces subsequent hunger<ref name="Holt-1992"/><ref name="Bourdon-1999"/><ref name="Leathwood-1988"/>.
* Fiber reduces the energy that is absorbed from other (non-fiber) food<ref name="Heaton-1973"/>.
* It's probable that the benefits of fiber are linked to consuming high fiber foods rather than fiber supplements.
* The characteristics of the fiber (solubility, fermentability, viscosity) are important in determining the impact on weight<ref name="SchroederMarquart2013"/>.
=Other Health Benefits=
There are a number of other health benefits from increased fiber intake.
* Some fiber is fermented in the colon by bacteria. This fermentation produces carbon dioxide, methane, hydrogen, and short-chain fatty acids. These short chain fatty acids are the preferred fuel for the cells in the colon<ref name="Roediger-1982"/> and if they are lacking they may cause [http://en.wikipedia.org/wiki/Ulcerative_colitis Ulcerative colitis]<ref name="Roediger-1993"/><ref name="Roediger-1980"/> and the colon cells to self-digest<ref name="Donohoe-2011"/>.
* Some, but not all, types of fiber will reduce constipation. For instance, Guar Gum is highly fermentable and does not change stool consistency<ref name="Slavin-1987"/>.
* Some types of fiber can normalize cholesterol levels<ref name="USDAFiber"/>.
* Fiber may provide protection against colorectal cancer, though the evidence is not conclusive<ref name="Bingham-2003"/><ref name="Park-2005"/>. In addition, fiber may protect against breast cancer<ref name="Dong-2011"/>.
=Increasing Your Fiber Intake=
Rapidly increasing your fiber intake can cause digestive pain, bloating and flatulence. These problems can be minimized or avoided by increasing your fiber intake gradually. It is also important to increase your fluid intake along with your fiber intake, as fiber will absorb several times its weight in water. The health benefits of fiber may not be achievable with fiber supplements. =Types of Fiber classifications=
There are several ways of classifying fiber<ref name="FiberPauling"/>:
* '''Soluble Fermentable and insolublenon-fermentable.''' A soluble While the fiber will disperse in watercannot be digested directly by humans, where and insoluble fiber will not. At one time it was thought can be fermented by bacteria that this distinction would predict naturally live in the physiological effects of colon. This means that fermentable fiber helps keep your digestive bacteria healthy. These bacteria also tend to partly digest the fermentable fiber, but this does not appear to be and the resulting short chain fatty acids are used by the casedigestive tract. HoweverWithout soluble fiber, there are indications that the terms soluble and insoluble still widely usedcolon will be starved of this essential nutrition.* '''Viscous and non-viscous.''' Some fibers form a thick, viscous gel tends to slow digestion and reduce cholesterol levels. Viscus can also fibers also help more with constipation.* '''Fermentable Soluble and non-fermentableinsoluble.''' A soluble fiber will disperse in water, while insoluble fiber will not. While the soluble and insoluble fibers tend to have different characteristics, you need to consider other aspects of a fiber cannot to understand it's impact on your health. Most insoluble fibers are non-fermentable, but soluble fibers can either be digested directly by humansfermentable or non-fermentable. Likewise, it insoluble fiber is generally non-viscus while soluble can be fermented either. These characteristics interact in complex ways, so all characteristics have to be considered together<ref name="SchroederMarquart2013"/>. Depending on the combination of characteristics, there are different health benefits, as shown below<ref name="McRorie2015"/>. {| class="wikitable" ! Soluble?! Viscus?! Fermentable?! Examples! Health impacts|-| No| No| No| Wheat bran, Cellulose | * Course particles can irritate the digestive tract, which may reduce constipation. * Finely ground particles such as whole-wheat bread, have little effect on health. * No cholesterol reduction.* No increase in flatulence. * No calorific value. * May encourage meal termination<ref name="SchroederMarquart2013"/>. |-| Yes| No| Yes| Inulin, wheat dextrin, oligosaccharides, resistant starches| * Dissolves completely in water. * Digestion by bacteria improves digestive health.* May rapidly increase flatulence.* No reduction in constipation or diarrhea.* No reduction in rate of digestion (does not reduce glycemic index).* Possible cholesterol reduction<ref name="WoleverTosh2010"/><ref name="GuoLiu2012"/>* No clinically supported health benefits.* 1.5-2.5 Cal/g <ref name="Smith-1998"/><ref name="Livesey-1990"/>.|-| Yes| Yes| Yes| Oats, Barley, Guar Gum, Pectin<ref name="BlachierAdam2015"/> (Apples, etc.)| * Dissolves in water to form a thick gel (think of cooked oatmeal/ porridge). * Digestion by bacteria that naturally live improves digestive health.* Slows nutrient absorption (lowering glycemic index.)* May increase flatulence.* Reduces Cholesterol.* No reduction in constipation or diarrhea.* 1.5-2.5 Cal/g <ref name="Smith-1998"/><ref name="Livesey-1990"/>|-| Yes| Yes| No| Psyllium (Metamucil), Methylcellulose (Citrucel)| * Dissolves in the colonwater to form a thick gel (think of cooked oatmeal/ porridge). * No bacterial support.* Slows nutrient absorption (lowering glycemic index.)* No flatulence.* Reduces Cholesterol. Food packaging will only divide up fiber into soluble * Reduces both constipation and insolublediarrhea, so itnormalizing stools.* No calorific value.* May reduce weight gain and encourage meal termination<ref name="SchroederMarquart2013"/>.|}Here's important to understand the limitations of that categorizationsame information in an alternative layout. {| class="wikitable" ! ! Wheat bran, Cellulose! Inulin, wheat dextrin, oligosaccharides, resistant starches! Oats, Barley, Guar Gum! Psyllium (Metamucil), Methylcellulose (Citrucel)|-| Improve digestive bacteria?| No| Yes| Yes| No|-| Slows nutrient absorption| No| No| Yes| Yes|-| Causes flatulence| No| Yes| Yes| No|-| Reduces Cholesterol| No| No| Yes| Yes|-| Reduces constipation?| Only if coarse ground| No| No| Yes|-| Normalizes stools? (Reduces both constipation and diarrhea)| No| No| No| Yes|-| Calories?| No| 1.5-2.5 Cal/g <ref name="Smith-1998"/><ref name="Livesey-1990"/>| 1.5-2. 5 Cal/g <ref name="Smith-1998"/><ref name="Livesey-1990"/>| No|-| | | | | |}
=Sources of Fiber=
Many good sources of fiber are also generally considered healthy foods, and there is a sample list below. In addition, it's worth noting that when pasta or rice is cooked and then left to go cold, some of the carbohydrate changes to form 'resistant starch', a form of fiber. A cup of cold pasta for instance, contains about 1.9 grams of resistant starch<ref name="NDWheat"/>.
==Legumes (beans)==
[[File:Beans.jpg|right|thumb|200px]]
{| class="wikitable"!style="background-color: #E3E3E0;" |!!style="background-color: #E3E3E0;" |'''Amount'''!!style="background-color: #E3E3E0;" |'''Fiber (grams)'''
|-
| style="background-color: #FFFFFF;" |Split peas, cooked|style="background-color: #FFFFFF;" |1 cup|style="background-color: #FFFFFF;" |16.3
|-
| style="background-color: #FFFFFF;" |Lentils, cooked|style="background-color: #FFFFFF;" |1 cup|style="background-color: #FFFFFF;" |15.6
|-
| style="background-color: #FFFFFF;" |Black beans, cooked|style="background-color: #FFFFFF;" |1 cup|style="background-color: #FFFFFF;" |15.0
|-
| style="background-color: #FFFFFF;" |Kidney beans, canned|style="background-color: #FFFFFF;" |1 cup|style="background-color: #FFFFFF;" |13.6
|-
| style="background-color: #FFFFFF;" |Lima beans, cooked|style="background-color: #FFFFFF;" |1 cup|style="background-color: #FFFFFF;" |13.2
|-
| style="background-color: #FFFFFF;" |Refried beans, canned|style="background-color: #FFFFFF;" |1 cup|style="background-color: #FFFFFF;" |12.2|-|Baked beans||1 cup||10.4
|-
| style="background-color: #FFFFFF;" |Baked beans
| style="background-color: #FFFFFF;" |1 cup
| style="background-color: #FFFFFF;" |10.4
|}
==Grains==
[[File:Pasta.jpg|right|thumb|200px]]
{| class="wikitable"!style="background-color: #E3E3E0;" |!!style="background-color: #E3E3E0;" |'''Amount'''!!style="background-color: #E3E3E0;" |'''Fiber (grams)'''
|-
|Spaghetti, whole-wheat, cooked||1 cup||6.2
|-
|Barley, pearled, cooked||1 cup||6.0
|-
|Bran flakes||3/4 cup||5.3
|-
|Oatmeal, quick, regular or instant, cooked||1 cup||4.0
|-
|Popcorn, air-popped||3 cups||3.5|-|Brown rice, cooked||1 cup||3.5
|-
| Brown rice, cooked
| 1 cup
| 3.5
|}
==Vegetables==
[[File:SaladVeg.jpg|right|thumb|200px]]
{| class="wikitable"!style="background-color: #E3E3E0;" |!!style="background-color: #E3E3E0;" |'''Amount'''!!style="background-color: #E3E3E0;" |'''Fiber (grams)'''|-|Artichoke hearts, cooked||1 cup||14.4
|-
|PeasArtichoke hearts, cooked||1 cup||814.84
|-
|BroccoliPeas, boiled|cooked|1 cup||58.18
|-
|Sweet cornBroccoli, cooked|boiled|1 cup||45.21
|-
|Brussels sproutsSweet corn, cooked||1 cup||4.12
|-
|PotatoBrussels sprouts, with skin, baked|cooked|1 medium|cup|24.91
|-
|Tomato paste|Potato, with skin, baked|1/4 cup|medium|2.79
|-
|Carrot, raw|Tomato paste|1 medium/4 cup||12.7
|-
| Carrot, raw
| 1 medium
| 1.7
|}
==Fruits==
[[File:FruitPears.jpg|right|thumb|200px]]
Fruits contain 0.5-1.5% Pectin by fresh weight. {| class="wikitable"!style="background-color: #E3E3E0;" |!!style="background-color: #E3E3E0;" |'''Amount'''!!style="background-color: #E3E3E0;" |'''Fiber (grams)'''|-|Prunes, uncooked||1 cup, pitted||12.4
|-
|Pearstyle="background-color: #FFFFFF;" |Prunes, with skinuncooked|style="background-color: #FFFFFF;" |1 mediumcup, pitted|style="background-color: #FFFFFF;" |512.54
|-
|Applestyle="background-color: #FFFFFF;" |Pear, with skin|style="background-color: #FFFFFF;" |1 medium|style="background-color: #FFFFFF;" |45.45
|-
|Strawberries (halves)style="background-color: #FFFFFF;" |Apple, with skin| style="background-color: #FFFFFF;" |1 1/4 cupmedium|style="background-color: #FFFFFF;" |34.84
|-
|Bananastyle="background-color: #FFFFFF;" |Strawberries (halves)| style="background-color: #FFFFFF;" |1 medium1/4 cup|style="background-color: #FFFFFF;" |3.18
|-
|Orangestyle="background-color: #FFFFFF;" |Banana| style="background-color: #FFFFFF;" |1 medium|style="background-color: #FFFFFF;" |3.1
|-
| style="background-color: #FFFFFF;" |Orange
| style="background-color: #FFFFFF;" |1 medium
| style="background-color: #FFFFFF;" |3.1
|}
==Nuts==
[[File:Nuts.jpg|right|thumb|200px]]
{| class="wikitable"!style="background-color: #E3E3E0;" |'''Nuts'''!!style="background-color: #E3E3E0;" |'''Amount'''!!'''style="background-color: #E3E3E0;" |'''Fiber (grams)''''''|-|Almonds||1 ounce (23 kernels)||3.5
|-
|Pistachio nuts|Almonds|1 ounce (49 23 kernels)||23.95
|-
|Pecans|Pistachio nuts|1 ounce (19 halves49 kernels)||2.79
|-
|Peanuts|Pecans|1 ounce|(19 halves)|2.47
|-
| Peanuts
| 1 ounce
| 2.4
|}
=Flatulence=
Flatulence (gas) is a constant source of both humor and embarrassment. Unfortunately, this embarrassment causes people to avoid high fiber foods, even when they understand the benefits. The major components of intestinal gas are nitrogen, hydrogen, carbon dioxide and methane, all of which are odorless. The actual odor comes from tiny amounts of compounds such as ammonia, hydrogen sulfide, other sulfur compounds, short chain fatty acids, etc. Even though only trace amounts are produced, the human nose can detect them in concentrations as low as 1 part in 100 million<ref name="Bolin-1998"/>. The amount of gas produced is proportional to fiber intake, but the intensity of the odor is independent of fiber intake<ref name="Bolin-1998"/>. Other factors, such as beer intake, increases flatulence odor but not quantity<ref name="Bolin-1998"/>. It's well known that beans and other legumes increase flatulence<ref name="Price-1988"/>, so try different sources of fiber to find foods that do not cause problems. Also, live bacteria, which are found in fermented foods such as yoghurt, sauerkraut, etc., may reduce flatulence in people with irritable bowel syndrome<ref name="Nobaek-2000"/><ref name="Niedzielin-2001"/>. Products such as Beano help reduce flatulence<ref name="Ganiats-1994"/>, but there is no evidence to determine if Beano will undermine the benefits of fiber. This is a concern given that Beano works by converting some of the fiber to simple sugars<ref name="Lettieri-"/>.
=References=
<references>
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