Pectin is found naturally in apples, carrots, bananas, cabbage, citrus fruits, and peas. Pectin delays the absorption of nutrients after a meal and is therefore good for some forms of diabetes. It also helps the body to get rid of metal- and poisonous substances. Pectin assists in lowering the cholestreol level in the blood and reduces the risk of cardiac diseases and the formation of gallstone.
Cellulose is an indigestible carbohydrate that can be found in the peel of fruits and vegetables. It is effective against piles, ateriosclerosis, colitis, and constipation. Cellulose also removes carcinogenic substances from the intestinal wall. It is found naturally in apples, pears, lima beans, carrots, broccoli, peas, and green beans.
Consists of the husks of ground grains. You can get both finely ground and coarsely ground bran. They contain various polysaccharides, cellulose, and lignin (a wood-like binding agent). Already after a few days sufficient insoluble fibres in the diet seem to improve insulin sensitivity in overweight people and lower the risk of developing type 2 diabetes.
Begin with small doses of fibres as a supplement and gradually increase the amount until your faeces has the right consistency.
20 - 35 g. of fibre a day is regarded to be satisfactory.
Note that people not in the habit of eating food rich in fibres may experience winds when they increase the amount of fibres. Individuals who suffer from intestinal diseases will usually have problems when digesting unsoluble fibres.
Having a very large intake of fibres, without also getting enough to drink, may create indigestion with symptoms such as stomach pain and constipation.
Psyllium Husk - Plantago ovata