Great sources are whole fruits and vegetables, whole grains, and beans. The best sources of fiber are whole grains , fresh fruits and vegetables , legumes , and nuts. Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation.
Despite these benefits, fiber probably has little, if any, effect on colon cancer risk. 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.
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. These factors include high blood pressure, high insulin levels, excess weight especially around the abdomen , high levels of triglycerides, and low levels of HDL good cholesterol. Several studies suggest that higher intake of fiber may offer protective benefits from this syndrome. Diets low in fiber and high in foods that cause sudden increases in blood sugar may increase the risk of developing type 2 Diabetes.
Both Harvard studies—of female nurses and of male health professionals—found that this type of diet more than doubled the risk of type 2 diabetes when compared to a diet high in cereal fiber and low in high-glycemic-index foods.
Read about what you can do to help prevent type 2 diabetes. Diverticulitis, an inflammation of the intestine, is one of the most common age-related disorders of the colon in Western society. 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. Constipation is the most common gastrointestinal complaint in the United States, and consumption of fiber seems to relieve and prevent constipation.
The fiber in wheat bran and oat bran is considered more effective than fiber from fruits and vegetables. Experts recommend increasing fiber intake gradually rather than suddenly, and because fiber absorbs water, beverage intake should be increased as fiber intake increases. Studies have largely failed to show a link between fiber and colon cancer.
One of these—a Harvard study that followed over 80, female nurses for 16 years—found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps a precursor to colon cancer.
Because science is such a dynamic process, you can never exactly tell where it is going to lead you. Conclusions that once seemed logical and fairly solid may be revised—or completely overturned—as more and better research is done on a particular topic. One example of this is the relationship between fiber and colon cancer. Colditz GA. Healthy diet in adults. Dietary reference intakes DRIs : Recommended dietary allowances and adequate intakes, total water and macronutrients.
Institute of Medicine. See also MIND diet may cut Alzheimer's risk 3 diet changes women over 50 should make right now 3 key changes in the new Nutrition Facts label Healthy-eating habits Reduce sugar in your diet Acai berries Added sugar Alcohol use Alkaline water Are energy drinks bull? Artificial sweeteners and other sugar substitutes Autism spectrum disorder and digestive symptoms Bad food habits at work?
Get back on track in 5 steps Best oil for cooking? Dietary guidelines Boost your calcium levels without dairy? Yes you can! Breast-feeding nutrition: Tips for moms Caffeine: How much is too much? Is caffeine dehydrating? Calorie calculator The role of diet and exercise in preventing Alzheimer's disease Can whole-grain foods lower blood pressure? Carbohydrates Chart of high-fiber foods Cholesterol: Top foods to improve your numbers Coconut water: Is it super hydrating? Coffee and health Diet soda: How much is too much?
Dietary fats Prickly pear cactus Does soy really affect breast cancer risk? Don't get tricked by these 3 heart-health myths Don't go cuckoo for coconut water Make healthy snack choices Eat more of these key nutrients Eggs: Bad for cholesterol? Energy drinks Fiber: Soluble or insoluble? Fish and polychlorinated biphenyls PCBs Fit more fiber into your diet Get to know the new Nutrition Facts label Grape juice health benefits Guidelines for a good ileostomy diet Is chocolate healthy?
Healthy heart for life: Avoiding heart disease Healthy-eating tip: Don't forget fiber Hidden sources of sodium High-fructose corn syrup High-protein diets Alcohol during the holidays: 4 ways to sip smarter Holiday weight: How to maintain, not gain How the right diet can help an overactive bladder How to track saturated fat Takeout containers Is there more to hydration than water? Go nuts! Need more fiber? Take 3 steps Nutrition Facts label Nutrition rules that will fuel your workout Nuts and your heart: Eating nuts for heart health Omega-3 in fish Omega-6 fatty acids Phenylalanine Play it safe when taking food to a loved one in the hospital Protein: Heart-healthy sources Reduce sugar in your diet Health foods Portion control Planning healthy meals High-fiber diet Social eating can be healthy and enjoyable Sodium Step away from the saltshaker Stevia Tap water or bottled water: Which is better?
Taurine in energy drinks The best foods for healthy skin Time to cut back on caffeine? Trans fat Underweight: Add pounds healthfully Want a healthier dinnertime? Fiber helps to regulate water content in the stool. If stool is too dry, fiber tends to retain fluid and soften stool. If stool is too runny, fiber can absorb water and add form to the stool. Taking additional fiber can also impact of blood cholesterol levels.
The typical western diet contains [too little] fiber per day. To improve constipation-related symptoms, people should consume 20 to 25 grams of fiber per day. Eating too much fiber can lead to problems with cramping, bloating, diarrhea, or constipation.
When starting fiber, it is best to "start low and go slow. Fiber is plant material that can't be digested by the small intestine.
Soluble fiber can be dissolved in water passes through the small intestine relatively unchanged until it reaches the colon large intestine where the bacteria can ferment or digest the fiber. The products of the fermentation stimulate the bowels, cause retained water in the stool and bulk up the stool. Insoluble fiber passes through the colon relatively unchanged and helps bulk the stool.
A combination of soluble and insoluble fiber helps maintain normal intestinal function by affecting the consistency of the stool and affecting digestion of other substances. Fiber may cause gas and bloating in some people and this may be a function of the amount or the type of fiber.
In addition, in some people fiber may make the constipation or the symptoms of irritable bowel syndrome worse.
In a person with a narrowing in the intestine, for example from Crohn's disease, insoluble fiber could make that person more at risk for a blockage of the bowel. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: June 6, Medically Reviewed. Some types of fiber can reduce cholesterol levels. One of the main benefits of increasing fiber intake is reduced constipation. Fiber is believed to help absorb water, increase the bulk of stool, and speed up the movement of stool through the intestine.
However, the evidence is fairly conflicting 28 , Some studies show that increasing fiber can improve symptoms of constipation, but other studies show that removing fiber improves constipation.
The effects depend on the type of fiber. In one study in 63 individuals with chronic constipation, going on a low fiber diet fixed their problem. The individuals who remained on a high fiber diet saw no improvement In general, fiber that increases the water content of your stool has a laxative effect, while fiber that adds to the dry mass of stool without increasing its water content may have a constipating effect.
Soluble fibers that form a gel in the digestive tract and are not fermented by gut bacteria are often effective. A good example of a gel-forming fiber is psyllium Other types of fiber, such as sorbitol, have a laxative effect by drawing water into the colon. Prunes are a good source of sorbitol 31 , Choosing the right type of fiber may help your constipation, but taking the wrong supplements can do the opposite. For this reason, you should consult a healthcare professional before taking fiber supplements for constipation.
The laxative effects of fiber differ. Some fibers reduce constipation, but others increase constipation. This appears to depend on the individual and the type of fiber.
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.
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 Studies have associated a high fiber intake with a reduced risk of colon cancer.
0コメント