Today we average less than 0.1gm. However refinement strips food of most of its fiber and nutrients. Fiber is found only in legumes, fruits, vegetables, whole grains and nuts. 5 slices of whole wheat bread equals 40 slices of white bread in fiber content. Its presence in the large intestine is very important.
Fiber attracts and binds water in the large bowel.
As a result the fecal mass is large and soft and passes quickly through the colon instead of hard and small from low fiber. Fiber acts as a broom to sweep out cancer-causing substances from the bowel. To insure getting enough dietary fiber, eat a good variety of fruits, vegetables, legumes, nuts and whole grains, and eliminate or use sparingly those foods that contain little or no fiber. The effort in making the transition will be worth it in the way you will feel. Since beans are so high in fiber here are a few of my favorite recipes.