etables and fruits, which will provide you with the full spectrum of
fiber important not only for your intestines but for your entire system.
When, and if, you eat too much of one particular type of fiber, and
consume it apart from those in natural foods, you risk creating an
imbalance. It’s analogous to the ABCs of fat — balance is the key. Try
to get all the fiber you need by eating a variety of healthy food, espe-
cially vegetables and fruits. At least one, preferably two or even three,
semi-solid bowel movements per day is a general indication that
you’re eating enough fiber.
If you still feel you need more fiber after eating adequate fiber-
rich foods and drinking enough water, you can supplement your diet
with additional concentrated sources. Different people respond dif-
ferently to specific types of fiber, but generally the herb psyllium per-
forms very well in most people. This is especially useful in those peo-
ple who have reduced grains and other carbohydrate foods.
Physical Aspects of Fiber
Fiber, by definition, is not absorbable. This has certain specific and
important implications for the intestines. First, fiber acts as a vehicle,
helping to transport food through the intestines at a healthy rate. The
more-rapid transit time that results from fiber in the diet also limits
the amount of time cancer-causing chemicals are in contact with the
intestine’s cells. After the body absorbs whatever nutrients it can get
from the non-fiber portion of the meal, that food (now referred to as
waste) is eliminated via the large intestine with great assistance from
fiber. In addition, fiber affects the viscosity of the food, beginning in
the stomach, and controls the rate of digestion. Too little fiber results
in a too-rapid digestion in the upper intestine.
Fiber also is capable of holding water in the intestine, which has
an important function of diluting potential toxins, including carcino-
gens, and preventing constipation. These toxins may also attach to the
fiber and be removed from the body.
In the large intestine, fiber provides the proper environment for
the growth of “friendly” bacteria, which have a very important func-
tion. These micro-organisms ferment some of the fiber substances,
improving the health of the intestine and other areas of metabolism.
Intestinal bacteria also produce important fatty acids. These fats reg-
THE FULL SPECTRUM OF FIBER • 113