In the early 1800's, food processors began to deplete bran and grains. It was found that flour could be sifted and separated according to its color. Fiber bran, and bulk are different names for the same substances. It is neither digested nor absorbed, and yet there are several diseases associated with a lack of this substance. A lack is associated, for example, with ischemic heart disease (insufficient blood circulation), cancer of the colon and rectum, abdominal polyps of the large bowel, appendicitis, gallstones, hiatal hernia, hemorrhoids, varicose veins, and surprising to some people---obesity.

      Fiber is plant residue that is not broken down by acid or alkali, undigestable, unabsorbable, that passes through the digestive tract unchanged. It is found only in vegetable, fruits and whole grains. White flour is fiber, whereas whole-wheat flour contains up to 10 to 12 percent at dry weight. There is non in meat, dairy products or most commercially prepared meat substitutes. Fiber is composed of cellulose, hemicellulose, digestible lipids, waxes, nitrogens, and some trace elements such as zinc, chromium, and magnesium.

      The number one killer in other countries is ischemic heart disease. Approximately 75,000 die every year with acute coronary thrombosis. One of the major risk factors for this is an increase in serum cholesterol. And two of the minor risk factors are obesity and diabetes mellitus, which are conditions influenced by the amount of fiber in the diet. A certain amount of cholesterol is essential for normal body functions. Excess cholesterol in the blood stream is laid down the wall of both large and small arteries. Continuing build-up leads to calcification of the cholesterol plaques, which critically narrows and eventually leads to complete blocking of the arteries. When the arteries of the heart are blocked, a heart attack occurs that may be fatal.

      Fiber affects cholesterol in several ways. First, a diet high in fiber is probably a diet already low in cholesterol. Excess cholesterol in the diet comes from meats, eggs and dairy products such as cheese, milk and butter.

      Fiber, counteracts disease in three ways:

1. Fiber binds bile salts, leading to an overall decrease in the body's cholesterol pool.
2. The higher the residue diet, the higher the less digestible and absorbable food, with less fat, sugar, cholesterol and calories.
3. Faster transit in the lower GI tract gives a decrease in breakdown of digestible foods and a decrease in absorption of digestible foods. This reduces the likelihood of obesity. It also decreases contract in the colon of harmful breakdown products that may be carcinogen as well as irritating.

      Bran, or fiber, sprinkled on junk food still leaves junk food. Sugars and sweets need to bo eliminated in favor of foods containing more fiber. Satisfy a sweet tooth with sweet vegetables and fruits containing fiber, and eat less low-residue foods such as meat and dairy products.

      Stay away from white flour, including white rice and oats. Substitute dairy products and meat with protein-rich whole grains in meals that have most of the bran left in them. Whole grains are about 12 to 14 percent bran. In a nutshell--- don't put fiber on your foods, eat foods with fiber.