Fiber helps to stabilize blood sugar levels and lower blood cholesterol level. It helps prevent colon cancer, constipation, hemorrhoids, obesity, rid the body of toxic metals among other functions. Because the refining process has removed muc of the natural fiber from American foods, fiber is often lacking in the diet.

There are seven types of fiber: bran, cellulose, gum, hemicellulose, lignin, mucilages and pectin. Each type has its own use. Start gradually and increas your intake of this substance to lose weight and correct the problems listed above. Always take supplemental fiber (such as bran) separately from other medications or supplements as it can lessen their strength and effectiveness. Consuming large amounts can decrease the absorption of calcium, zinc and iron.

A better idea is to eat high-fiber foods such as whole-grain cereals and breads, brown rice, dried prunes (always reconstitute by soaking in water), nuts, seeds (especially flaxseeds), dried beans, lentils, peas and fresh raw vegetables. Eat several of these foods each day.