Effective fiber intake for improved digestion -
Soluble fiber may also lower blood cholesterol by interfering with bile acid production. Cholesterol is used to make bile acids in the liver. Soluble fiber binds to bile acids in the gut and excretes them from the body. Because of this reduced amount of available bile acids, the liver will pull cholesterol from the blood to make new bile acids, thereby lowering blood cholesterol.
Epidemiological studies find that a high intake of dietary fiber is associated with a lower risk of heart disease and deaths from cardiovascular disease. Examples are steel-cut oats, quinoa, brown rice, millet, barley, and buckwheat. A higher fiber intake has also been linked to a lower risk of metabolic syndrome, a combination of factors that increases the risk of developing heart disease and diabetes: high blood pressure, high insulin levels, excess weight especially around the belly , high triglyceride levels, and low HDL good cholesterol.
Diets low in fiber, especially insoluble types, may increase the risk of type 2 diabetes T2DM. Large cohort studies of women found that a diet low in fiber especially lacking cereal fibers but containing foods with a high glycemic index causing blood glucose surges increased the risk of developing T2DM.
Read about what you can do to help prevent type 2 diabetes. A prospective cohort study of more than 90, premenopausal women found that a higher fiber intake as well as eating fiber during adolescence reduced breast cancer risk. It was found protective from both premenopausal and postmenopausal breast cancers.
A high-fiber diet was also associated with a lower risk of benign breast disease, a risk factor in adolescents for the later development of breast cancer. Earlier epidemiological studies show mixed results on the association of fiber and colorectal cancer CRC.
One reason may be due to differing effects of fiber on specific subtypes of CRC. When accounting for this, fiber was found to be protective with certain subtypes. Occasional bouts of constipation are common, but chronic constipation that does not resolve can lower quality of life and lead to symptoms of bloating, cramping, and even nausea.
Chronic constipation increases the risk of diverticular disease and hemorrhoids. Lifestyle behaviors that help relieve constipation include eating more fiber from fruits, vegetables, and whole grains; drinking more water; and regular exercise.
There are various reasons why fiber reduces constipation. Some types of soluble fiber bind to water, creating a gel that helps to soften and bulk stool. Insoluble fibers mildly irritate the intestinal lining, which stimulates the secretion of water and mucus to encourage movement of stool.
Because of the differing actions of various fiber types with constipation, a range of high-fiber foods from whole grains, fruits, legumes, and vegetables is recommended. It is suggested to increase fiber intake gradually, because a sudden significant increase in dietary fiber can cause bloating and cramping.
Drinking more fluids while eating more fiber can also help lessen these side effects. It is one of the most common disorders of the colon in the Western world, with the highest rates in the U. and Europe. Diverticulitis can cause persistent abdominal pain usually in the lower left side , nausea, vomiting, and fever.
Treatment is typically a brief period of no food, drinking liquids only, and antibiotic medications. In severe cases where an abscess or perforation may develop, surgery may be needed.
Research shows that a Westernized diet low in fiber and high in red meat and ultra-processed refined foods is a major contributor. It can also lead to an increase in harmful intestinal bacteria, causing inflammation and further increasing the risk of diverticular disease.
Large cohort studies show a protective effect of fiber on diverticular disease, particularly fibers from fruits, cereal grains, and vegetables. Other factors that increase the risk of diverticular disease are increasing age, smoking, lack of exercise, use of certain medications NSAIDs, steroids, aspirin, opioids , family history, and history of irritable bowel syndrome.
Although the role of diet with diverticular disease has long been debated, a high-fiber intake with a focus on whole grains, fruits, and vegetables has been found to have a strong association with decreased risk of diverticular disease and diverticulitis.
There are many types of dietary fibers that come from a range of plant foods. Therefore, eating a wide variety of plant foods like fruits , vegetables , whole grains , legumes , nuts , and seeds to reach the fiber recommendation of grams daily best ensures reaping those benefits.
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Types of Fiber Fiber comes in two varieties, both beneficial to health: Soluble fiber , which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol.
Further defining fiber Under the umbrella terms of insoluble and soluble fibers, you may see fiber described in other ways. It can be viscous with a gel-like quality, or fermentable because it acts as food for gut bacteria that break down and ferment it.
Fibers that are not broken down by bacteria, called nonfermentable , travel intact to the colon and can add bulk and weight to stool so it is easier to pass. These properties offer health benefits such as slowing down digestion, delaying blood sugar rises after meals, promoting healthy colonies of bacteria, or having a laxative effect.
In addition, there are many subtypes of soluble and insoluble fibers, some of which occur naturally in plant foods and others that are synthetically made.
Naturally occurring plant fibers: Cellulose, hemicellulose — Insoluble fiber found in cereal grains and the cell walls of many fruits and vegetables.
It absorbs water and adds bulk to stool, which can have a laxative effect. Lignins — Insoluble fiber found in wheat and corn bran, nuts, flaxseeds, vegetables, and unripe bananas that triggers mucus secretion in the colon and adds bulk to stools. Has laxative effect. Beta-glucans — Soluble highly fermentable fiber found in oats and barley that is metabolized and fermented in the small intestine.
Acts as a prebiotic. Can add bulk to stool but does not have a laxative effect. May help to normalize blood glucose and cholesterol levels. Guar gum — Soluble fermentable fiber isolated from seeds. Has a viscous gel texture and is often added to foods as a thickener. It is metabolized and fermented in the small intestine.
Does not have a laxative effect. May help to normalize blood sugar and cholesterol levels. Inulin, oligofructose, oligosaccharides, fructooligosaccharides — Soluble fermentable fibers found in onions, chicory root, asparagus, and Jerusalem artichokes. May help to bulk stool with a laxative effect, normalize blood glucose, and act as a prebiotic.
People with irritable bowel syndrome may be sensitive to these fibers that can cause bloating or stomach upset. Pectins — Soluble highly fermentable fiber found in apples, berries, and other fruits.
Minimal bulking or laxative effect. Due to its gelling properties, it may slow digestion and help normalize blood sugar and cholesterol levels. Resistant starch — Soluble fermentable fiber found in legumes, unripe bananas, cooked and cooled pasta, and potatoes that acts as a prebiotic.
Adds bulk to stools but has minimal laxative effect. Manufactured functional fibers, some of which are extracted and modified from natural plants: Psyllium — Soluble viscous nonfermentable fiber extracted from psyllium seeds that holds onto water and softens and bulks stools.
Has laxative effect and is an ingredient in over-the-counter laxatives and high-fiber cereals. Polydextrose and polyols — Soluble fiber made of glucose and sorbitol, a sugar alcohol.
It can increase stool bulk and have a mild laxative effect. Minimal effect on blood sugar or cholesterol levels. It is a food additive used as a sweetener, to improve texture, maintain moisture, or to increase fiber content.
Inulin, oligosaccharides, pectins, resistant starch, gums — Soluble fibers derived from plant foods as listed above, but are isolated or modified into a concentrated form that is added to foods or fiber supplements. Heart disease Soluble fiber attracts water in the gut, forming a gel, which can slow digestion.
Type 2 diabetes Diets low in fiber, especially insoluble types, may increase the risk of type 2 diabetes T2DM. Breast cancer A prospective cohort study of more than 90, premenopausal women found that a higher fiber intake as well as eating fiber during adolescence reduced breast cancer risk.
Colorectal cancer Earlier epidemiological studies show mixed results on the association of fiber and colorectal cancer CRC. Should I avoid nuts and seeds with diverticulosis? The reasoning is that these small undigested food particles might become trapped in the diverticular pouches and become inflamed from bacterial infection, causing the uncomfortable condition called diverticulitis.
People who have experienced intense symptoms of diverticulitis often change their diets to avoid these foods in hopes of preventing a recurrence.
However, evidence has shown this practice to be more of an urban legend than helping to reduce recurrences, and can deter people from eating foods that may actually help their condition in the future.
References Institute of Medicine Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press.
Ma W, Nguyen LH, Song M, Jovani M, Liu PH, Cao Y, Tam I, Wu K, Giovannucci EL, Strate LL, Chan AT. Intake of dietary fiber, fruits, and vegetables, and risk of diverticulitis. The American journal of gastroenterology. By helping you feel full longer after a meal or snack, high-fiber whole grains can help you eat less.
In one large study, adults who ate several servings of whole grains a day were less likely to have gained weight, or gained less weight, than those who rarely ate whole grains. On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA's recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men.
Women and men older than 50 should have 21 and 30 daily grams, respectively. In general, it's better to get your fiber from whole foods than from fiber supplements.
Fiber supplements such as Metamucil, Citrucel, and Benefiber don't provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do. When reading a food label, choose foods that contain more fiber. As a rule of thumb, choose cereals with 6 or more grams of fiber per serving, breads and crackers with 3 or more grams per serving, and pasta with 4 or more grams per serving.
Another strategy is to make sure that a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrate.
If you look for a ratio, that is even better. Ignore the marketing on front of the package labels. Just because a bread is labeled "multigrain" or "12 grain" does not mean it is a whole grain.
The grains could be refined and the bread may be low in fiber. When you look at the ingredient list, make sure "whole" is the first ingredient.
Take a positive approach to eating more high-fiber foods. Beyond reducing risk of chronic disease, eating a variety of whole foods that contain good sources of fiber can be an easy and enjoyable way to keep you fuller longer and help control your weight.
Fiber can expand your horizons with different tastes and textures, and can be a bonus to your health. Katherine D. McManus, MS, RD, LDN , Contributor. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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McManus, MS, RD, LDN , Contributor You probably know the basics about fiber: it's the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber.
It may be time to give fiber another look. New evidence confirms protective effect of fiber A new analysis of almost studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer.
Effectuve can get more fiber fibee eating certain Pre-workout diet recommendations, Promotes cellular repair and regeneration Effdctive, legumes, and whole grains. Improver are many intakw to incorporate into your diet, and you can also take impproved supplements if needed. For one, Herbal tea for hormonal balance can reduce constipation and help with weight loss and maintaining that weight loss 12. It may also lower cholesterol levels, as well as your risk of diabetes and heart disease 34. Furthermore, some types of fiber are prebiotic — meaning they promote healthy gut bacteria — and may be beneficial for digestive health 5. Americans average only around 16 grams of fiber per day, which is less than the recommended amount 1. Fiber is a type of carb found in plant-based foods.
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