Fiber also fills the stomach, reducing appetite. In theory, fiber should therefore reduce eating, leading to weight loss . However, at least some research has found increased fiber to have no effect on body weight despite decreasing appetite. 14 Lignan, a fiber-like substance, has mild antiestrogenic activity. Whole grains are particularly high in insoluble fiber.
Most people are fiber deficient.
Many so-called whole wheat products contain mostly white flour. Junk food is also fiber depleted. The diseases listed above are more likely to occur with low-fiber diets. Western diets generally provide approximately 10 grams of fiber per day. Beans , a good source of soluble fiber, also contain special sugars that are often poorly digested, leading to gas.