Health Benefits Of High Fiber Diet

Adding Fiber To Your Family’s Diet

Fiber 101 – High Fiber Foods, Types & Health Benefits

The benefits of fiber are important for both you and your child, and the entire family should eat a diet rich in fiber. To add fiber to your family’s diet, include the following foods. Check food labels for the grams of dietary fiber to find breads, cereals and other foods high in fiber.

  • Whole grain breads with at least 3 grams of fiber per serving. Choosing whole wheat bread is not enough, as many varieties of whole wheat bread have very little fiber. Make sure to check the fiber content by reading the nutrition label.
  • Cereals with at least 5 grams of fiber per serving. To find high-fiber cereals look for those made from whole grains, bran and rolled oats. Check the nutrition label to make sure it has enough fiber.
  • Brown rice is brown because it still has the husk, which is the fiber. White rice does not have any fiber because the husks have been removed.
  • Beans and legumes are great sources of both fiber and protein.
  • Fruits and vegetables also contain fiber. This is one reason that eating fruit is much healthier than drinking juice, which does not contain fiber.

UCSF Benioff Children’s Hospitals medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your child’s doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your child’s provider.

How Much Is Enough

The amount of fiber in food is measured in grams. National nutritional authorities recommend the following amounts of dietary fiber daily.Under Age 50 Over Age 50Men 38 grams 30 gramsWomen 25 grams 21 grams

For a week or so, it is best to tally the amount of fiber you are consuming. Boxed and packaged foods will have the amount of fiber per serving on the nutrition label.

Short Chain Fatty Acids

Some rather remarkable research findings have shown that one of the benefits of ingesting a lot of soluble fiber, in particular the prebiotic ones, results in larger amounts of SCFAs in the colon. These SCFAs are made by the good bacteria in the colon such as Bifidobacter and Lactobacillus. These small molecules have been shown to do the following:

  • Enhance the health and integrity of the colon wall
  • Provide nourishment for the cells that actually line the colon
  • Increases the acidity of the colon which is a very real health benefit
  • Stabilize blood sugar for diabetics
  • Reduce blood cholesterol and triglyceride
  • Significantly enhance immunity
  • May be a benefit for Crohns disease and ulcerative colitis patients

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Promotes Blood Sugar Control

Nowadays, diabetes is one of the most widespread and dangerous chronic diseases in the world. For instance, in 2018, 34.2 million Americans had diabetes. Whats more, every year 1.5 million Americans are diagnosed with this disease .

Of course, people with diabetes are treated with medications, but proper nutrition can be helpful as well. Fiber particularly soluble types can help to improve blood sugar levels and slow down absorption of sugar by your body. If your diet includes soluble types of fiber, youll significantly decrease your risks of type II diabetes.

How Is The % Dv For Fibre Calculated

Pin on Healthy Choices

The Daily Value used in nutrition labelling is based on 25 g of fibre for a reference diet.

For example, if the Nutrition Facts table shows 3 g of fibre, the product would have a % Daily Value for fibre of 12%. × 100 = 12 %.

Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.

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You’ll Be More Regular

“Fiber alleviates constipation and promotes regularity,” Zuckerbrot says, which in turn “promotes regularity and improves symptoms of irritable bowel syndrome and constipation.” Fiber-rich foods and supplements help form stool bulk , Cording adds. Instead of opting for refined breading on your chicken or fish, coat them in crushed wheat bran or oats to keep things moving and reap the benefits of fiber.

There Are Many Different Types Of Fiber And They Do Different Things In Our Guts

To think of fiber as just Metamucil and bran cereal is to do its complexity a disservice.

Fiber is a group of different kinds of plant-based carbohydrates that affect our gastrointestinal tract in myriad ways. The big difference between fiber and other carbs, like starches and sugar, is that we cant directly digest or absorb it. And some fiber types can only be broken down by the gut microbiome, the ecology of trillions of diverse bacteria lining our intestines and colon.

Scientists have learned over the years that fiber can be soluble , viscose , or fermentable and theyre just beginning to understand how these different fiber types interact with our gastrointestinal tract and affect our health.

Take cellulose, a type of fiber in fruits and vegetables: its insoluble and its not fermentable. Hemicellulose, found in bran, cant be dissolved in water and its not gel-forming but it is fermentable. Psyllium, in Metamucil, is water soluble, gel-forming and less fermentable than other fibers. Theres also another class, known as functional fiber: industrially processed but natural fibers and synthetic fibers , all of which can be added to foods and supplements.

Most doctors and people think all fiber is created equal, Chey added. But different types of fiber have different properties in the gut, especially as it pertains to the microbiome.

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More Than A Gut Feeling

Everyone knows what a gut feeling is. The phrase has its origin in times when people thought that many emotions originated in their stomach area. Today its used to symbolize an instinctive feeling that doesnt necessarily have a base in logic.

Your intestines, your gut, or your gastrointestinal tract, is an organ that starts at your mouth and finishes with the large intestine. Its also quite big, the small intestine alone measuring anywhere from 9 to 16 ft, and the large intestine coming in at roughly 5 ft long. It has 8-900 folds, and it could cover an entire tennis court if laid out flat.

What Are The Benefits Of Eating A High Fiber Diet

Med Talk/Health Talk: High Fiber Diet

Both soluble and insoluble fiber have numerous benefits. From controlling your body weight to maintaining your cholesterol levels, a high fiber diet can do wonders for your health.

  • May help Protect against heart diseases – did you know that a high fiber diet is extremely good for your heart health? According to a 2017 review of studies, individuals consuming high amounts of dietary fiber may help significantly reduce their incidence and mortality from cardiovascular disease.
  • Improves gut health – a high fiber diet is essential to keep your gut healthy. Eating fiber may help prevent or relieve constipation, helping waste to move smoothly through the body.
  • Helps with and prevents gastrointestinal disorders – you should increase your fiber intake in order to help prevent several gastrointestinal disorders. According to a 2009 review, increased fiber intake may benefit a number of gastrointestinal disorders including Gastroesophageal reflux disease, Duodenal ulcer, Diverticulitis, Constipation, Hemorrhoids
  • Lowers cholesterol levels – soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol. Soluble fibers help in lowering LDL cholesterol in the blood by affecting how the body absorbs dietary fat and cholesterol.

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World Health Organization/food And Agriculture Organization

Recognizing the possible beneficial effect of prebiotics in food, the Food and Agriculture Organization of the United Nations convened a Technical meeting to start work on the evaluation of the functional and health properties of prebiotics . A prebiotic is defined by the FAO as a non-viable food component that confers a health benefit on the host associated with modulation of the microbiota. At the Technical meeting, a group of international experts agreed on guidelines and recommended criteria and methodology for systematically approaching the evaluation of prebiotics for safe use in food. It was recommended that a full expert consultation be convened under the auspices of FAO.

Fiber Can Reduce Cholesterol But The Effect Isnt Huge

Viscous, soluble fiber can also reduce your cholesterol levels.

However, the effect isnt nearly as impressive as you might expect.

A review of 67 controlled studies found that consuming 210 grams of soluble fiber per day reduced total cholesterol by only 1.7 mg/dl and LDL cholesterol by 2.2 mg/dl, on average .

But this also depends on the viscosity of the fiber. Some studies have found impressive reductions in cholesterol with increased fiber intake .

Whether this has any meaningful effects in the long term is unknown, although many observational studies show that people who eat more fiber have a lower risk of heart disease .

Summary

Some types of fiber can reduce cholesterol levels. However, most studies show that the effect isnt very large, on average.

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What If Things Arent Going Well

Chances are, youve already experienced having gut problems at least a few times in your life . Youll recognize symptoms such as abdominal pain, bloating, loose stools, constipation, heartburn, nausea, or vomiting. Weve all occasionally caught a stomach bug . The rate at which these problems come and go, and how serious each episode is could potentially be a warning from your body. A warning that your gut health isnt what it used to be, and that you need to take some steps in order to get it back on track.

More serious symptoms include loss of weight without a good reason, blood in the stool, black stool , severe vomiting, fever, severe stomachaches, trouble swallowing food, or pain in the throat and stomach when food is swallowed. These symptoms should be a big red flag. Its time to call the doctor!

Featuring The Benefits Of High Fiber Diet High Fiber Foods And Fiber Recipes

Benefits of fiber + list of high

byAndrew OlsonJanuary 14, 2020, 10:24 am

Fiber seems like a boring subject. I mean, who wants to read a 3,000-word article about the benefits of dietary fiber?!

But please, keep reading. The truth is, fiber might be the most exciting health topic on the planet. Why? Because it has more potential to boost your health than practically anything else.

The more I dig into nutritional science, the more I am convinced that eating a high fiber diet is probably the #1 thing we could all do to improve our health.

Unfortunately, nearly everyone in the Western World is deficient in fiber. Our human ancestors probably got somewhere in the range of 100 grams per day while today, the average American is getting 15 grams of fiber. Fifteen!

We desperately need to change that, so I put together this in-depth guide with everything you need to know about getting more fiber in your diet. The guide is split into four parts and you can use these links to navigate:

CONTENTS

  • Top Benefits of a High Fiber Diet What evidence-based benefits have been attributed to fiber?
  • Common Fiber Mistakes As you increase your fiber load, heres a handful of pitfalls to avoid.
  • High Fiber Foods Fiber is found only in plants, but which foods are the highest in fiber?
  • Fiber Recipes It wouldnt be much of a One Ingredient Chef article without some recipes, and these are some of my favorite and most delicious high-fiber recipes.

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Coronary Heart Disease Prevalence

Based on astute comparisons of CHD prevalence and dietary habits, Trowell postulated that high-fiber foods were protective against CHD . Over the three decades following that suggestion, prospective cohort studies documented that high levels of fiber intake and, especially, consumption of whole grains are associated with a significantly lower prevalence of CHD. Seven cohort studies presenting observations for over 158,000 individuals indicate that CHD disease prevalence is significantly lower in individuals with the highest intake of dietary fiber compared to those with the lowest intake . Specifically, the relative risk, computed by variance weighting is 0.71 for individuals in the highest quintile for dietary fiber intake compared to those in the lowest quintile. The effects of cereal fiber intake or whole-grain intake on CHD prevalence are very similar, suggesting that whole-grain intake may be the most protective source of fiber consumption.

Colon Polyps And Cancer

It is still not certain if a high fiber diet helps prevent colon cancer. Considerable research suggests that this may occur. Certainly it makes sense to increase regularity and so speed the movement of cancer causing carcinogens through the bowel. In addition, reducing a heavy meat diet reduces the bile flow from the liver in a favorable way. This, too, reduces the amount of carcinogens that reach and are manufactured in the colon. Finally, a high fiber diet, including prebiotic soluble fiber, increases the integrity and health of the wall of the colon. The risk of cancer may be reduced.

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Fiber Promotes Healthy Intestinal Bacteria

Fiber promotes overall colon health by discouraging the growth of harmful bacteria in the intestines and encouraging the growth of beneficial bacteria. This is thought to contribute to the lowered risk of colorectal cancer associated with a high-fiber diet. Fiber also contributes to a friendlier intestinal environment the friendly bacteria in the colon ferment fiber into short-chain fatty acids , healthy nutrients that can be used by the body. The friendly bacteria in the intestines seem to prefer rice bran and barley bran, balanced sources of soluble and insoluble fiber, to make these nutritious fatty acids. These foods are also rich in vitamin E compounds called tocotrienols, which are natural cholesterol-lowering substances.

Fiber Might Reduce The Risk Of Colorectal Cancer

Benefits of a High Fiber Diet

Colorectal cancer is the third leading cause of cancer deaths in the world .

Many studies have linked a high intake of fiber-rich foods with a reduced risk of colon cancer .

However, whole, high fiber foods like fruits, vegetables, and whole grains contain various other healthy nutrients and antioxidants that may affect cancer risk.

Therefore, its difficult to isolate the effects of fiber from other factors in healthy, whole-food diets. To date, no strong evidence proves that fiber has cancer-preventive effects .

Yet, since fiber may help keep the colon wall healthy, many scientists believe that fiber plays an important role .

Summary

Studies have associated a high fiber intake with a reduced risk of colon cancer. However, correlation doesnt equal causation. To date, no studies have confirmed that fiber has direct benefits for cancer prevention.

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What Is A High Fiber Diet

Dietary fiber is a non-digestible carbohydrate thats found in foods. Its also known as roughage or bulk. Fiber is a part of plant foods that your body cant break down. Instead, it passes through your stomach, small intestine, and colon, before eventually leaving the body. When you eat a diet high in fiber, it tends to include plenty of whole grains, fruit, vegetables, and legumes.

Fiber is split into two categories: soluble and insoluble. Soluble means it dissolves in water while insoluble doesnt dissolve. The different types of fiber can have varying benefits. The amount of soluble and insoluble fiber changes depending on the food.

  • Insoluble fiber – this type of fiber doesnt dissolve in water. Its a bulky type of fiber that helps to prevent constipation. As it holds onto water, it can help to produce softer stools. Sources of insoluble fiber include carrots, celery, tomatoes, and whole grains.
  • Soluble fiber – this type of fiber dissolves in water into a gel-like substance. Benefits include lower cholesterol and blood sugar control. You can find soluble fiber in foods such as beans, citrus fruits, and nuts.

Whats Good For Gut Health

Food choices are one of the leading causes of gut problems. Were talking about heartburn, bloating, and constipation. If youre not sure whats causing the problem, starting a food journal might be a simple way of discovering the culprit.

Avoiding fried foods and consuming alcohol and caffeine in moderation is also a great idea. They might be tasty or have the ability to spice up an otherwise boring evening, but theyre certainly not healthy in the long run.

Getting all of the sleep your body requires is also a great way of maintaining the health of your gut. People with sleeping problems have been observed to also suffer from nausea, bloating, constipation, and other digestive problems.

Regular exercise is also known to reduce stress levels and help you maintain a healthy weight, which can have a positive effect on gut health.

Antibiotics are known to wipe out both good and bad bacteria in your gut. Your doctor will often prescribe a probiotic if youre taking or have taken antibiotics, in order to try and restore the health of your gut.

A sure way of ensuring you will have good gut health is having a balanced diet.

The traditional western diet is sadly not very diverse, and its rich in fat and sugar. 75% of the worlds food is produced only from 12 plant and 5 animal species. Talk about a lack of diversity!

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Health Benefits Of Dietary Fiber

Stefanie Ferreri

Division of Pharmacy Practice and Experiential Education, UNC Eshelman School of Pharmacy, Chapel Hill, North Carolina, USA.

Stefanie Ferreri

Division of Pharmacy Practice and Experiential Education, UNC Eshelman School of Pharmacy, Chapel Hill, North Carolina, USA.

JW Anderson

What You Need To Know

Benefits Of Fiber Diet ~ mcconnondesigns

You can add fiber to any meal or snack to increase your overall daily intake. Just do so gradually so that your digestive system can tolerate it.

Don’t worry too much about getting all the different kinds of fiber . As long as you are eating a diet that is rich in fiber overall, you can still reap the benefits.

When possible, get your fiber from food sources rather than using fiber supplements. Products promoted as “fiber-fortified” may also contain added sugars and other artificial ingredients, so check the nutrition label carefully.

Fiber can be helpful for people with certain digestive conditions. Consult your doctor to determine how much fiber you should be consuming, and whether or not fiber supplements would be helpful.

  • Refined flours

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