Diets that have low content of saturated fats and cholesterol and high in fiber are useful for reducing the risk of certain kinds of cancer, diabetes, digestive disorders and heart disease.
Low fat diets which are rich in fiber and that include grain products, fruits and vegetables help people avoid cancer diseases.
 Diets low in saturated fat and cholesterol and that contain a lot of fruits, vegetables and grain products and high in fiber, particularly soluble fiber, are useful for lowering the risk of coronary heart disease.
Low fat diets that consist of fruits and vegetables, foods that are low in fat and contain fiber or vitamin A (as beta-carotene) and vitamin C, can also decrease the risk of some cancers.
Fiber can be found exceptionally in plant foods, such as whole grains, fruits, vegetables, beans, nuts, and seeds and it is composed of complex carbohydrates. There are fibers which are soluble in water and the rest are insoluble. Almost all plant food includes both kinds of fiber.
The foods that contain a lot of soluble fiber are dried beans, oats, barley and some fruits mostly apples and citrus, and vegetables, for example potatoes. To the food rich in insoluble fiber belong wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables.
The usefulness of High Fiber diet for your health
Numerous epidemiologic (population-based) researches have proved that diets low in saturated fat and cholesterol and rich in fiber are able to reduce risk of certain cancers, diabetes, digestive disorders and heart disease. But in spite of the fact that high-fiber foods may also include antioxidant vitamins, phytochemicals and other substances that may protect you against these diseases, the scientists can’t say for sure whether fiber alone is responsible for the lowered risks. It was suggested by Joyce Saltsman, a nutritionist with FDA's Office of Food Labeling. She also added that "Moreover, no one knows whether one specific type of fiber is more useful than another since fiber-rich foods tend to contain various types.”
Also the studies have showed that fiber plays an important role in avoiding the risks of such diseases as:
* Cancer. The consumption of low fat and high fiber food is necessary for avoiding colon cancer. In 1992 the researchers held the study at Harvard Medical School and managed to find out that men taking 12 grams of fiber per day were twice as likely to develop precancerous colon changes as men whose daily fiber consumption was about 30 grams. But the scientists haven’t revealed the mechanism for reducing the risk but they have noticed that insoluble fiber adds bulk to stool which is necessary for diluting carcinogens and increasing their transporting through the lower intestines and out of the body.
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