15. The Full Spectrum of Fiber
Vegetables, fruits and other plant materials contain certain types
of food particles that are not digestible or absorbable, but have pow-
erful health-promoting effects. These include fiber and prebiotics;
both improve function of the colon, a part of the large intestine, by
promoting bulk growth of healthy bacteria. Fiber and prebiotics have
a symbiotic relationship that not only promotes healthy colon activi-
ty but also is important to overall body function. Dietary fiber and
prebiotics are found in vegetables, fruits, herbs and grains, and are
the elements that give structure to the cell walls of these plant foods.
Fiber Foods
There are various types of fibers with different names, depending on
the part of the plant and type of plant from which they are derived.
By eating a variety of natural foods, you can obtain the full spectrum
of these fibers. They include pectin, cellulose, beta-glucans, mucilages
and a variety of gums including guar, arabic and locust bean.
Pectin is the substance partly responsible for the ripening of fruit.
It is especially high in apples, citrus and most berries and is used as a
gelling agent in foods such as jam. Applesauce is a high-pectin food
that works as a remedy for diarrhea by adding bulk to the intestinal
contents. Cellulose, such as found in wheat bran, is a component of
cell walls of most plants. Beta-glucans from oats have become popu-
lar because of their positive association with reducing the risk of car-
diovascular disease. Mucilages, such as psyllium and seaweed, are
very functional fibers rich in minerals. Natural gums, as extracted
from certain plants, have been used for thousands of years as thick-
ening agents and emulsifiers, and can also benefit the intestine.
It’s not so important to remember all the different names of these
natural fibers. But it is important to remember to eat a variety of veg-