Fiber forms an important part of our diet. Unfortunately, many of us ignore this either intentionally or unintentionally. Some people will find fiber hard to chew or rather not tasty at all. So they simply keep fiber away from their meals. Others may eat less fiber simply because of their eating habits. These people are mostly not aware of the benefits that fiber can bring to their bodies.

There are two categories of fiber. Insoluble fiber acts like a broom in the gut while soluble fiber is more sponge-like in its actions. When both are paired together, they resist digestion by the body and do not contribute to calories.

Fiber can not only help our gut but also prevent other diseases. For example, a new study showed that pre-menopausal women who eat a high-fiber diet (30 g per day) are strongly protected against breast cancer.

As we all know, diabetic may develop other medical complications or even heart disease if his or her condition is not managed properly. This group of people usually needs medication and in serious cases, injection of insulin may be prescribed by doctors.

Good new is: for diabetics, taking sufficient fiber will help them balance blood sugar levels. A study conducted on a group of diabetics by University of California, Los Angeles showed that 3 weeks of lifestyle changes including fiber-dense foods can actually reverse diabetes and clean arteries as well.

As indicated by some evidence, diabetics might benefit from consuming more fiber than generally recommended. Patients taking 50g of fiber a day can achieve a 10 percent lowering in glucose levels. However, a large intake of fiber may cause an intestinal obstruction for some individuals. As such, higher levels of fiber should be introduced gradually for these people.

To prevent glucose spikes after eating, it is best to eat soluble fibers which can be found in beans, lentils and oats.

It is believed that a breakfast and lunch containing moderate amounts of soluble fibers, such as low-sugar fruit like apples and oats, can be valuable especially to a child who shows behavior and learning difficulties from blood sugar swings. Adults facing energy slumps during the day would benefit from this, too.

Bear in mind that keeping sugar levels stable can also help the body stores less fat. That is why fiber is one element that cannot be omitted for people trying to control their weight.