So what is the "magic bullet?" If you guessed vitamins and minerals, or a particular compound found in the peppers, you're not alone. While they are important, they are not what we are looking for. The "bullet" is actually found in everything in the photo. Your mother probably called it roughage. Doctors and nutrition experts call it fiber - the part of plant-based foods your body does NOT absorb. Fiber is a substance found only in plants, such as fruits, vegetables, and grains. The part of the plant fiber that you eat is called dietary fiber and is an important part of a healthy diet. Dietary fiber is made up of two main types, soluble and insoluble.

In 1970, British physician, Dennis Burkitt, observed that a high-fiber diet reduces diseases of the digestive tract. He observed that in countries where diets are high in fiber (that is, plant-based diets), there were fewer cases of colon cancer. Around the world, this has proven true. The highest fiber intakes are found in non-industrialized nations where meat is scarce and plant foods fill the menu. Animal products contain no fiber. The U.S. and other Western nations whose diets are based upon animal products have the highest rates of colon cancer.

While no one is certain exactly how fiber protects against digestive tract disorders, there are several possibilities. By definition, fiber cannot be digested by humans early in the digestive process. It moves food more quickly through the intestines, helping to eliminate carcinogens. It also draws water into the digestive tract. The water and fiber make fecal matter bulkier, so carcinogens are diluted.

What is the difference between insoluble and soluble fiber? Soluble fiber forms a
gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through your digestive tract largely intact. Both types of fiber are important in the diet and provide benefits to the digestive system by helping to maintain regularity. Soluble fiber is found in oats, peas, beans, certain fruits, some cereal products and some dietary supplements. In the U.S., the average daily fiber intake is 10 to 20 grams per day. Experts recommend 25 to 35 grams per day.

Soluble Fiber and heart disease - In additional to the digestive system benefits mentioned above, soluble fiber has been scientifically proven to reduce blood cholesterol levels, which may help reduce your risk of heart disease. A diet high in fiber can reduce
a woman's risk of developing coronary heart disease up to 23 percent, according to the American Medical Association.

Fiber is also protective against other forms of cancer. Studies have shown that stomach cancer and breast cancer are less common on high-fiber diets. Fiber affects levels of estrogens in the body. Estrogens are normally secreted into the intestine, where the fiber binds with the hormone and moves it out of the body. Without adequate fiber, the estrogen can be reabsorbed from the intestine into the bloodstream. High levels of estrogen are linked to a higher risk of breast cancer.

Soluble fiber and diabetes - According the American Diabetes Association, people with type 2 (adult-onset) diabetes can lower their blood sugars significantly by increasing the amount of fiber in their diet.

While it is unclear exactly how fiber keeps blood sugars in check, it is believed that part of the benefit lies in the fact that fiber takes longer to digest and slows the release of glucose from food into the blood stream, allowing a type 2 diabetes patient’s own insulin production system to have a better chance of converting the glucose into energy.

Overall, how much soluble fiber do I need? Americans should eat 25-35 grams of fiber each day, including both soluble and insoluble fiber. The average American currently eats 12-17 grams of fiber a day. Only about ¹/₄ of this is soluble fiber; therefore, the average American is eating only 3-4 grams of soluble fiber--well below the recommended daily amount of 5-10 grams.

Recommendation for children - Ever wonder if your child is getting enough fiber in his or her diet? There is a fast and easy way to tell how much fiber children and young adults ages two to 20 need each day. Simply take the age of the child and add five to find out how many grams of fiber are needed for one day. For example: a nine year old child needs 14 grams of fiber per day (nine years old + five = 14 grams per day). This only works until the age of 20. Anyone older than 20 needs 25-35 grams of fiber per day. A fiber-rich diet for children younger than age two is not recommended.

The Age Plus Five Rule is a fast and easy way to know how much
fiber your child needs. Fiber is an important part of our diets. Too little
fiber can cause constipation and may increase the chances of becoming overweight. The old saying "an apple a day helps keep the doctor away" may be about fiber!  Fiber supplementation for Children under the age of 2 is not recommended.