If you want to live a long, healthy life and maintaining stunning skin,  fiber is a critical nutrient you need to be eating every day, but it is often overlooked. Most people in developed countries aren’t getting nearly enough of it.

Fiber aids your body in absorbing nutrients from food and eliminating toxins. It fills you up and helps you maintain more consistent energy levels. And it’s essential for healthy digestion, maintaining a healthy weight, preventing cancer and type 2 diabetes, and other proven health benefits.

Fiber is found in the cell walls of plants, where it provides structure and functions as sort of as a skeleton. It’s not digestible by humans, so it doesn’t provide nutrients or calories. But it’s critical to your health anyway.


There are two types of fiber: soluble and insoluble. Each performs a different job in our body.

Soluble fiber helps lower blood glucose levels and cholesterol, and is found in foods, such as oatmeal, beans, and legumes, as well as in some fruits and vegetables.

Insoluble fiber acts like a broom, cleaning out your digestive tract, and is found in foods, such as whole grains, kidney beans, bran, and fruits and vegetables.


Both soluble and insoluble fiber are found naturally in plant foods. Meat, dairy products, eggs, and oils do not contain any fiber. And processed foods made with sugar or white flour generally contain very little fiber because any natural fiber is lost or removed.  Soluble fibers dissolve in water, whereas insoluble fibers don’t. Soluble fibers are found in oats, lentils, nuts and seeds, fruits such as apple, pear, strawberry, and blueberry, and many other ingredients. The sources of insoluble fiber include rice, whole grains, wheat bran, nuts and seeds, carrots, cucumber, grapes, tomatoes, and leafy veggies. Generally all plant-based foods are rich in fiber.

Fiber’s not expensive, it’s not exotic, and it’s certainly not sexy, but when it comes to weight loss, it works like a charm. More than a dozen clinical studies have used dietary fiber supplements for weight loss, most with positive outcomes. When you take a fiber supplement with water before meals, the water-soluble fiber binds to water in the stomach, making you feel full and less likely to overeat. Fiber supplements have also been shown to enhance blood sugar control and insulin effects and even to reduce the number of calories (adding up to about 3–18 pounds a year) that the body absorbs. And a study in the prestigious New England Journal of Medicine found that a diet with 50 grams of fiber daily lowered insulin levels in the blood. (Insulin is known to stimulate hunger and promote fat storage.) Fiber intake was one of three variables that predicted weight loss success better than anything else (the other two were minutes spent exercising and vi

Fiber may not sound as important as other components, but it is an essential part of a daily diet. It isn’t exactly a nutrient, but a type of carbohydrate that cannot be digested by humans. The most important benefit of fiber-rich foods is that they help in digestion.


Nutritionists recommend consuming 20 to 30% soluble fiber out of the recommended total fiber intake per day.Other Dietary Fiber Benefits

One of the most impressive studies of all followed 2,900 healthy subjects for 10 years and looked at the relationship between fiber, cardiovascular disease, weight, and insulin. The results showed that fiber was inversely associated with insulin levels, and weight and low fiber intake turned out to be a better predictor of heart disease than saturated-fat consumption.

Fiber’s ability to lower insulin may have wide-reaching benefits. High blood sugar and high insulin have now been implicated in a baker’s dozen of unwanted degenerative disease, including heart disease. Even Alzheimer’s is now being called “Type 3 Diabetes” because of its connection to insulin resistance, which has consequences not only for the waistline but for brain as well.

The third kind of fiber is resistant starch, so named because it literally resists breakdown (or digestion).Instead of being broken down by enzymes, resistant starch makes its way directly through the small intestine and winds up in the colon, where—much like soluble fiber—it becomes food for good bacteria in the gut (also called ‘probiotics’). Resistant starch is good bacteria’s favorite food. In fact, gut bacteria create more butyric acid from resistant starch than they do from any other fiber. It is important however to note that consuming enough water (at least 8 glasses a day) is what makes fiber work best (4). Water also acts against hunger, helping you reduce weigh

Amount of fiber in your diet can increase the number of stools you pass – and this is one sure way to treat constipation. This is how fiber works for most people with respect to easing constipation. However, certain individuals might be aggravating their symptoms by taking fiber. This can especially be true for patients with chronic constipation who had never had enough fiber in their diets before.

Whole grain foods work best for easing constipation. These include whole grain breads, cereals, and even pastas.

Dietary fiber improves bowel health and bowel movement. Studies have shown how fiber can improve the symptoms of irritable bowel syndrome. Soluble fiber is found to be the ideal type in most cases of IBS. This type of fiber can help with diarrhea too – it can absorb the excess fluid in the stomach and firm up loose stools.


One thing to be happy about is that fiber, by itself, can never elevate your sugar levels. Because it can’t be digested. And the other thing to be happy about is it can reduce the impact carbs can have on blood glucose levels. The intestines take a lot more time to digest fiber-rich foods, and this slows down the release of glucose into your bloodstream. The American Diabetes Association dubs fiber intake as the most rational way to enhance a diabetic diet.

Studies also show that taking more than 26 grams of fiber a day can cut your diabetes risk. And a high intake of soluble fiber can improve type 2 diabetes.

Fiber Cuts Heart Disease Risk

As per the American Heart Association, dietary fiber can lower cholesterol levels and protect the heart. It can, in fact, prevent cardiovascular disease altogether.

Research has also shown how fiber can lower blood pressure levels, and this prevents heart attacks and stroke. Simply put, an increased intake of whole grains, nuts, fruits, and vegetables offers varied amounts of fiber and protects the heart from disease.

Helps Prevent Cancer

We know that fiber helps the waste travel faster through the colon and out of the system. This waste can also contain carcinogens, and as fiber accelerates their excretion, it can help in cancer prevention.

Research has also shown that Africans, when compared to Americans, had astonishingly low rates of colon cancer – and this fact can be attributed to the high amounts of fiber in the typical African diet. And as per a report by the American Institute for Cancer Research, non-starchy veggies and fruits can prevent cancers of the mouth, larynx, esophagus, colon, rectum, and the stomach.

Did you know…

Food sources of resistant starch (a type of fiber) include chickpeas.

Butyric acid is pure joy to the cells that line your gut, keeping them healthy. Theoretically, that means less chance of leaky gut and all the myriad of problems that can accompany it. A healthy, well-fed gut lining helps make for a healthy microbiome.

That’s one reason that soluble fiber and resistant fiber are both often known as prebiotics—they’re food for the probiotics in your gut. All prebiotics are fiber, but not all fiber is prebiotic; the indigestible, insoluble kind your grandma called “roughage”—although important—is not a prebiotic fiber. Prebiotics, on the other hand, are what keep your good bugs alive and thriving.

Feeding gut cells resistant starch and soluble fiber is a good beginning. Resistant starch, in particular, even improves insulin sensitivity.

Best Fiber Supplements:

Good health starts with good nutrition. With today’s farming methods depleting the natural mineral content of our lands, we can no longer rely on our foods to completely provide us with the essential vitamins and minerals that our bodies need. More people are turning to nutritional supplements as a means of getting sufficient quantities of those vital nutrients that can make a difference to their quality of health. Our nutritional supplement products are made from the finest ingredients, grown or collected from the best sources and produced with the most advanced technology. Each product retains its original nutritional value, encouraging both good health and peace of mind.

Forever Fiber

Forever Fiber provides 5 grams of quick-dissolving fiber in a convenient stickpack to support a healthy diet. It is recommended that we consume up to 30 grams of fiber daily for optimal health and digestive function, but most people only consume approximately half that amount while some don’t at all. Our search for convenience in the foods we eat means that we aren’t obtaining the adequate amounts of fiber that we need to support our health. Forever Fiber is a proprietary blend of four types of fiber, and offers a convenient way to add some extra fiber to your diet – by sprinkling on the foods you eat, mixing with Forever Aloe Vera Gel or other beverage, or adding to your water bottle when you are on the go! 

Forever Nutritional Supplements Products:  Nature Min, Gin-Chia , Absorbent C, A-Beta Care, Garlic Thyme, Fields of Greens, Forever Lycium Plus, Forever Ginkgo Plus, Forever B12 Plus, Forever Calcium, Multi Maca, Forever Active Probiotic, Forever Vision, Forever Active HA, Forever Nature’s 18, Forever Cardio Health, Forever Kids, Forever Immublend, Forever Vitolize-Men, Forever Vitolize- Women, Forever Arctic Sea, Forever Daily, Forever Fiber are all good source of that natural nutrients that will benefit you physically, intellectually, emotionally and mentally.

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