The trickiest accomplishments of fiber may lie with the stickiest kinds called gums and pectins, as they may keep cholesterol under control by removing bile acids that digest fat. The same types of fiber may regulate blood sugar as well. This is accomplished by coating the gut's lining and delaying stomach emptying. As a result, they can slow sugar absorption after a meal and may reduce the amount of insulin needed. Fiber is a weight watchers dream since fibers called cellulose and hemicelluloses take up space in the stomach, making us feel full, therefore food intake is less.
Prunes are also high in soluble fiber.
Although fiber is not considered an essential nutrient, the U.S. Surgeon General and many professional health organizations recommend a diet containing 20-35 grams of fiber a day. The average American diet barely consumes half of this amount with an intake of 10-15 grams daily. Increasing the comsumption of complex carbohydrates is the best way to increase fiber intake. A large increase in fiber over a short period of time may result in bloating, diarrhea, gas and general discomfort. Remember to increase the amount of both kinds of fiber.