SOURCES OF THE FIVE TYPES OF FIBER
By Lorri B. Katz, M.A., R.D.


CELLULOSES:              Whole wheat flour, bran, cabbage, young peas, green beans,  wax beans, broccoli, brussels sprouts, cucumber skins, peppers,  apples and carrots.

HEMICELLULOSES:    Bran, cereals, whole grains, brussels sprouts, mustard greens  and beet root.

GUMS:       Oatmeal and other rolled-oat products and dried beans.

PECTIN:     Squash, apples, citrus fruits, cauliflower, green beans,               cabbage, dried peas, carrots, strawberries and potatoes.

LIGININ:   Breakfast cereals, bran, older vegetables, strawberries,              eggplant, pears, green beans and radishes.



FUNCTION OF THE FIVE KINDS OF FIBER

Celluloses and Hemicelluloses:     Mechanically smooth the function of the large bowel.  Absorb water, increasing the stool and decreasing  the transit time.   Help prevent constipation and may protect against               diverticulitis, colon cancer, hemorrhoids and varicose veins.

Gums and Pectins:   Influence absorption in the stomach and small bowel. Bind with bile acids, thereby decreasing fat absorption and lowering cholesterol levels.  Coat the gut and delay glucose absorption, smoothing sugar surges for diabetics.

Lignin:   Binds with bile acids to lower cholesterol.  Reduces digestibility of other fibers.  Helps speed food through the gut.