Insoluble Fiber

Forty years ago Dr. Dennis Burkitt wrote his findings about the benefits of insoluble and soluble fiber. He attributed the low rates of heart disease, diverticulitis and appendicitis among the Africans to their rich soluble and insoluble fiber diets. In those days the African diet was rich in whole grains and legumes which are rich in fiber. Before we proceed let me first of all point out that there are two types of fiber, soluble fiber, which dissolves in water and insoluble fiber, which does not dissolve in water.

Insoluble fiber adds bulk to the stool by absorbing water, thereby softening and enlarging the stool. People who consume unrefined foods rich in fiber therefore have fewer digestion problems because of this action of insoluble fiber.

Foods that rich in insoluble fiber include wheat bran, whole grain foods such as whole wheat or multigrain bread, whole-wheat pasta, brown rice and the leaves, skins and seeds of vegetables and fruits.

The American and Western world diet is said to include only 40 percent of the recommended amount of fiber and most of it is said to be obtained from refined white flour.

Among the many benefits of a high fiber diets include, lower rates of heart disease, appendicitis, constipation, cholesterol and colon cancer.