Dietary Fiber and its Health Benefits
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Dietary fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of dietary fiber? And what are its health benefits? Here we try to answer these and other questions. Basically, the term fiber refers to carbohydrates that cannot be digested. Natural dietary fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. Dietary fiber can also be found in dietary fiber supplements.
However, not all dietary fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing dietary fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.
Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day. There are many good good dietary fiber supplements available, this information does not explain their benefits.
Health Benefits of Proper Dietary Fiber Intake
Fiber and heart disease
In the United States, coronary heart disease is a leading cause of death for both men and women. This disease is characterized by a buildup of cholesterol-filled plaque in the coronary arteries - the arteries that feed the heart. This causes them to become hard and narrow, a process referred to as atherosclerosis. Total blockage of a coronary artery produces a heart attack.
High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. Cereal fiber, the fiber found in grains, seemed particularly beneficial. A related Harvard study of female nurses produced quite similar findings.
Fiber intake has also been linked with the metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body's main fat-carrying particle, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of fiber may somehow ward off this increasingly common syndrome.
Fiber and type 2 diabetes
Type 2 diabetes is the most common form of diabetes. It is characterized by sustained high blood sugar levels. It tends to develop when the body can no longer produce enough of the hormone insulin to lower blood sugar to normal levels or cannot properly use the insulin that it does produce. There are several important factors that may help lower your risk for type 2 diabetes, such as maintaining a healthy weight, being physically active, and not smoking. Researchers are also trying to pinpoint any relevant dietary factors, one of which seems to be a diet high in fiber. The studies of male health professionals and female nurses both found that a diet high in cereal fiber was linked to a lower risk of type 2 diabetes.
Fiber and diverticular disease
Diverticulitis, an inflammation of the intestine that in Western society is one of the most common disorders age-related disorders of the colon. In North America, this painful disease is estimated to occur in one-third of all those over age 45 and in two-thirds of those over age 85. Among male health professionals in a long-term follow-up study, eating dietary fiber, particularly insoluble fiber, was associated with about a 40 percent lower risk of diverticular disease.
Fiber and constipation
Constipation is the most common gastrointestinal complaint in the United States and is of particular concern to the elderly. The gastrointestinal tract is highly sensitive to dietary fiber, and consumption of fiber seems to be a good constipation remedy. The fiber in wheat bran and oat bran seems to be more effective than similar amounts of fiber from fruits and vegetables. Experts recommend increasing fiber intake gradually rather than suddenly. The intake of beverages should also be increased, as fiber absorbs water.
this information is from a report by the Harvard School of Public Health