We eat far too little fiber. Official agencies like the FDA, the National Academy of Sciences, the U.S. Department of Agriculture and the American Cancer Society, all agree that our daily intake of fiber should range from 25 to 35 grams per day for adults. Yet, most of us eat less than 10 grams. Some foods like oats and psyllium contain both types. It is easy to see why most of us do not obtain enough fiber from our diets, which are usually low in fruits, vegetables, whole grains.
Fiber absorbs water, so stools are naturally larger, softer and easier to be moved through.
Faster transit time means less contact time for toxins and a reduced risk of colon problems. And, with less straining required to pass a softer stool, the probability of developing hemorrhoids is usually reduced. At the same time, soluble fiber delays stomach emptying. This in turn delays and spreads out the absorption of sugar, resulting in a more normal pattern of insulin secretion as well as better control of blood sugar. If less cholesterol is absorbed, its level in the blood goes down.