Meat, fish, poultry, eggs, dairy products, fats, oils and sugar contain no dietary fiber. Some of the benefits of dietary fiber are to increase fecal bulk, soften stools, stimulate the healthy movement of foodstuffs through the digestive tract, and assist the muscles of the digestive tract. Consuming high fiber foods thus may help prevent and treat constipation . In addition, researchers have shown that dietary fiber can play an important role in the prevention or treatment of various diseases and disorders. Dietary fiber is frequently classified as soluble or insoluble .
Soluble fibers dissolve in water and consist of pectins, gums, and some hemicelluloses.
Insoluble fibers do not dissolve in water and consist of cellulose, lignin, and some hemicelluloses. Soluble fiber has been shown to be effective in reducing the risk of cardiovascular disease and diabetes by reducing total blood cholesterol and regulating blood sugar levels. Insoluble fiber has been shown to be effective in reducing the risk of colon cancer, preventing diverticular disease, and treating constipation. Ideally, we should incorporate both soluble and insoluble fibers. Dietary fiber, if suddenly increased, can cause gas, diarrhea and bloating.