What are the types of dietary fiber?
There are two types of fiber: soluble fiber, which is viscous and forms a gel in water. It includes components such as pectins and mucilages found in beans, some fruits, oats, rye, etc.. The other is the insoluble fiber is mainly composed of cellulose, hemicellulose and lignin. Foods containing wheat bran and whole grains are good sources of this type of fiber. The two types have different functions, so it is important to make sure to include both in our diet.

What is the mechanism by which the insoluble fibers have the effect of accelerating and intestinal transit benefit?
Insoluble fibers have great capacity to absorb water so that they act like sponges. This increases the volume of stool, accelerates intestinal transit stimulating peristalsis, ie the coordinates of the musculature of the intestine and requires less pressure on the walls of the colon for expulsion.

Are there epidemiological observations confirm that populations with high fiber in their diets have lower incidence of constipation?
Certainly there is ample evidence of this. In Japan, where it handles the concept of functional foods, the Ministry of Health officially endorsed the promotion and dissemination of the laxative effect of bran based on scientific reports.

It also clarifies that not all fibers have a good laxative effect. Examples are pectin or some synthetic fibers extracted from algae or bacteria. As is known so far, wheat bran is the most concentrated source of fiber and greater laxative effect.

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