May Appendix 7. Dietary Fiber. Food and Drug Administration. Soluble vs. Insoluble Fiber. University of Colorado at Colorado Springs.
Kim Y, Je Y. American Journal of Epidemiology. September The American Journal of Clinical Nutrition. January The Journal of Nutrition. July American Journal of Clinical Nutrition. November Polski Merukuriusz Lekarski. April Asian Pacific Journal of Cancer Prevention. Vascular Health and Risk Management. October Metabolism Clinical and Experimental. August Department of Health and Human Services. December May 2, American Academy of Family Physicians. March 27, Diabetes Care. March Celiac Disease Treatment and Follow Up.
It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.
Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes. Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol.
Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber.
There is no fiber in meat, dairy, or sugar. The latest figures show that nine out of ten Americans are not eating enough fiber—and people in other parts of the world are also falling well short. Part of the problem may be due to the association with bathroom habits. Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel.
Digestive health. Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis inflammation of the intestine , hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome IBS. Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder GERD and ulcers.
A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes , eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels. There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive.
Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers , including stomach, mouth, and pharynx.
Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk a type of plant seed , can flush toxins out of your body, improving the health and appearance of your skin. Heart health. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL bad cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke.
Fiber can also help to lower blood pressure , reduce inflammation, improve levels of HDL good cholesterol, and shed excess weight around the abdomen.
As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight.
Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health.
While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, fruit, and whole grains you can get the fiber you need to start reaping the health benefits. Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.
Start your day with fiber. Look for whole grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more.
Replace white rice, bread, and pasta with brown rice and whole grain products. Experiment with wild rice, barley, whole-wheat pasta, and bulgur. Even if increasing your fiber intake is the only dietary change you make, you'll shed pounds. Dieters who were told to get at least 30 grams of fiber a day, but given no other dietary parameters, lost a significant amount of weight, found a recent study in the Annals of Internal Medicine.
In fact, they lost nearly as much as a group put on a much more complex diet that required limiting calories, fat, sugar and salt and upping fruit, veggie and whole-grain consumption. Fiber-rich foods not only fill you up faster and keep you satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat.
Another study found that people who doubled their fiber intake to the recommended amount knocked off between 90 and calories from their daily intake-that's equal to a 9- to pound weight loss over the course of a year.
Learn more about fiber and weight-loss and why you should be eating more of these seven high-fiber foods that can help you lose weight. Yep, it can also help you avoid putting pounds back on. People who got more fiber tended to be leaner overall-while those who were obese got an average of almost 1 gram a day less fiber than normal-weight participants, according to a study at the Medical University of South Carolina.
And recent research at Georgia State University found that mice put on diets lacking in fiber-specifically soluble fiber-gained weight and had more body fat compared to those who weren't deficient.
What's more, mice given adequate soluble fiber resisted fat gain-even when put on a high-fat diet. It's a well-established fact. A recent analysis of 19 studies, for example, found that people who ate the most fiber-more than 26 grams a day-lowered their odds of the disease by 18 percent, compared to those who consumed the least less than 19 grams daily.
The researchers believe that it's fiber's one-two punch of keeping blood sugar levels steady and keeping you at a healthy weight that may help stave off the development of diabetes.
For every 7 grams of fiber eaten daily, your risk of heart disease drops by 9 percent found a review of 22 studies published in the BMJ. That's partly due to fiber's ability to sop up excess cholesterol in your system and ferry it out before it can clog your arteries.
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