Dietary fiber plays essential role in reducing risk of chronic disease | Mark Mahoney
I have written in the past about the ever-increasing consumption of processed and “ultra”-processed foods, many which are very low in dietary fiber (amongst other important nutrients). So, this column focuses on the importance of a sufficient dietary intake of fiber to help diminish the burden of a surge in chronic disease in the United States.
Current dietary patterns in the U.S. with the consumption of an ever-increasing intake of refined and ultra-processed foods are instrumental in the worsening health conditions of our populace and in particular, chronic diseases. The recommended dietary fiber intake in the United States is 25 grams per day for women (about three half-cup servings of legumes) and 38 grams per day for men. But most people eat only half of that.
A past study was commissioned by the World Health Organization (WHO) and published in the medical journal, Lancet online.
Researchers combed through more than 240 studies and clinical trials and found that people who ate the most fiber-rich foods had the lowest risks for dying or developing chronic disease during the studies, compared with people who ate the least amount of fiber-rich foods.
How much did the risks fall? For every 8-gram increase in dietary fiber eaten each day the total number of deaths and cases of heart disease, diabetes, and colorectal cancer decreased by 5% to 27%. The authors say that eating 25 to 29 grams of fiber per day is adequate, but eating more than 30 grams per day might offer even more protection.
What is dietary fiber?
Dietary fiber is an essential component of a healthy diet. It is defined as the plant compounds that resist digestion by the human gut, but undergo complete or partial fermentation by gut microbiota.
Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.
Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.
Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Benefits of consuming a high fiber diet
Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.
Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer. Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.
Helps you live longer. Studies suggest that increasing your dietary fiber intake — especially cereal fiber — is associated with a reduced risk of dying from cardiovascular disease and all cancers.
Thanks to the Mayo Clinic, Harvard Health and Eating Well for much of the content provided here.
Some final thoughts
Including whole grains, legumes, nuts and seeds, as well as a variety of other seasonal fruits and vegetables, in the diet, besides substituting them for animal products three or more times a week, is likely to bring about a host of beneficial metabolic changes in the body.
Additional Information
Check out the article denoting the 10 amazing effects of consuming more dietary fiber for health is at Eat Well.eatingwell.com
The article from the Nutrition Source at the TH Chan School of Public Health provides additional information on fiber at Fiber – The Nutrition Source (harvard.edu)
Another resource on the importance of fiber from News (Medical & Health Sciences) can be accessed at:The Importance of Dietary Fiber (news-medical.net)
Mark A. Mahoney, Ph.D. has been a Registered Dietitian/Nutritionist for over 38 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at [email protected]
This article originally appeared on Tallahassee Democrat: Dietary fiber plays essential role in reducing risk of disease
