| Diets low in saturated fat and cholesterol and high in | | | | fiber binds to dietary cholesterol, helping the body to |
| fiber are associated with a reduced risk of certain | | | | eliminate it. This reduces blood cholesterol levels, which, |
| cancers, diabetes, digestive disorders, and heart | | | | in turn, reduces cholesterol deposits on arterial walls |
| disease. | | | | that eventually choke off the vessel. There also is |
| Diets low in fat and rich in fiber-containing grain | | | | some evidence that soluble fiber can slow the liver's |
| products, fruits, and vegetables may reduce the risk of | | | | manufacture of cholesterol, as well as alter low-density |
| some types of cancer. | | | | lipoprotein (LDL) particles to make them larger and less |
| Diets low in saturated fat and cholesterol and rich in | | | | dense. Researchers believe that small, dense LDL |
| fruits, vegetables, and grain products that contain fiber, | | | | particles pose a bigger health threat. |
| particularly soluble fiber, may reduce the risk of | | | | Recent findings from two long-term large-scale studies |
| coronary heart disease. | | | | of men suggest that high fiber intake can significantly |
| Diets low in fat and rich in fruits and vegetables, which | | | | lower the risk of heart attack. Men who ate the most |
| are low-fat foods and may contain fiber or vitamin A | | | | fiber-rich foods (35 grams a day, on average) |
| (as beta-carotene) and vitamin C, may reduce the risk | | | | suffered one-third fewer heart attacks than those |
| of some cancers. | | | | who had the lowest fiber intake (15 grams a day), |
| Found only in plant foods, such as whole grains, fruits, | | | | according to a Finnish study of 21,903 male smokers |
| vegetables, beans, nuts, and seeds, fiber is composed | | | | aged 50 to 69, published in the December 1996 issue |
| of complex carbohydrates. Some fibers are soluble in | | | | of Circulation. Earlier in the year, findings from an |
| water and others are insoluble. Most plant foods | | | | ongoing U.S. study of 43,757 male health professionals |
| contain some of each kind. | | | | (some of whom were sedentary, overweight or |
| Some foods containing high levels of soluble fiber are | | | | smokers) suggest that those who ate more than 25 |
| dried beans, oats, barley, and some fruits, notably | | | | grams of fiber per day had a 36 percent lower risk of |
| apples and citrus, and vegetables, such as potatoes. | | | | developing heart disease than those who consumed |
| Foods high in insoluble fiber are wheat bran, whole | | | | less than 15 grams daily. In the Finnish study, each 10 |
| grains, cereals, seeds, and the skins of many fruits and | | | | grams of fiber added to the diet decreased the risk of |
| vegetables. | | | | dying from heart disease by 17 percent; in the U.S. |
| Fiber's Health Benefits | | | | study, risk was decreased by 29 percent. |
| What can fiber do for you? Numerous epidemiologic | | | | These results indicate that high-fiber diets may help |
| (population-based) studies have found that diets low in | | | | blunt the effects of smoking and other risk factors for |
| saturated fat and cholesterol and high in fiber are | | | | heart disease. |
| associated with a reduced risk of certain cancers, | | | | Obesity: Because insoluble fiber is indigestible and |
| diabetes, digestive disorders, and heart disease. | | | | passes through the body virtually intact, it provides few |
| However, since high-fiber foods may also contain | | | | calories. And since the digestive tract can handle only |
| antioxidant vitamins, phytochemicals, and other | | | | so much bulk at a time, fiber-rich foods are more filling |
| substances that may offer protection against these | | | | than other foods--so people tend to eat less. Insoluble |
| diseases, researchers can't say for certain that fiber | | | | fiber also may hamper the absorption of calorie-dense |
| alone is responsible for the reduced health risks they | | | | dietary fat. So, reaching for an apple instead of a bag |
| observe, notes Joyce Saltsman, a nutritionist with | | | | of chips is a smart choice for someone trying to lose |
| FDA's Office of Food Labeling. "Moreover, no one | | | | weight. |
| knows whether one specific type of fiber is more | | | | But be leery of using fiber supplements for weight loss. |
| beneficial than another since fiber-rich foods tend to | | | | In August 1991, FDA banned methylcellulose, along with |
| contain various types," she adds. | | | | 110 other ingredients, in over-the-counter diet aids |
| Recent findings on the health effects of fiber show it | | | | because there was no evidence these ingredients |
| may play a role in: | | | | were safe and effective. The agency also recalled |
| Cancer: Epidemiologic studies have consistently noted | | | | one product that contained guar gum after receiving |
| an association between low total fat and high fiber | | | | reports of gastric or esophageal obstructions. The |
| intakes and reduced incidence of colon cancer. A 1992 | | | | manufacturer had claimed the product promoted a |
| study by researchers at Harvard Medical School found | | | | feeling of fullness when it expanded in the stomach. |
| that men who consumed 12 grams of fiber a day | | | | Recent research suggests that as much as 35 grams |
| were twice as likely to develop precancerous colon | | | | of fiber a day is needed to help reduce the risk of |
| changes as men whose daily fiber intake was about | | | | chronic disease, including heart disease. A fiber |
| 30 grams. The exact mechanism for reducing the risk | | | | supplement can help make up the shortfall, but should |
| is not known, but scientists theorize that insoluble fiber | | | | not be a substitute for fiber-rich foods. "Foods that are |
| adds bulk to stool, which in turn dilutes carcinogens and | | | | high in fiber also contain nutrients that may help reduce |
| speeds their transit through the lower intestines and | | | | the risk of chronic disease," Saltsman notes. In addition, |
| out of the body. | | | | eating a variety of such foods provides several types |
| The evidence that a high-fiber diet can protect against | | | | of fiber, whereas some fiber supplements contain only |
| breast cancer is equivocal. Researchers analyzing | | | | a single type of fiber, such as methylcellulose or |
| data from the Nurses' Health Study, which tracked | | | | psyllium. |
| 89,494 women for eight years, concluded in 1992 that | | | | To fit more fiber into your day: |
| fiber intake has no influence on breast cancer risk in | | | | Read food labels. The labels of almost all foods will tell |
| middle-aged women. Previously, a review and analysis | | | | you the amount of dietary fiber in each serving, as well |
| of 12 studies found a link between high fiber intake and | | | | as the Percent Daily Value (DV) based on a |
| reduced risk. | | | | 2,000-calorie diet. For instance, if a half cup serving of |
| In the early stages, some breast tumors are stimulated | | | | a food provides 10 grams of dietary fiber, one serving |
| by excess amounts of estrogen circulating in the | | | | provides 40 percent of the recommended DV. The |
| bloodstream. Some scientists believe that fiber may | | | | food label can state that a product is "a good source" |
| hamper the growth of such tumors by binding with | | | | of fiber if it contributes 10 percent of the DV--2.5 |
| estrogen in the intestine. This prevents the excess | | | | grams of fiber per serving. The package can claim |
| estrogen from being reabsorbed into the bloodstream. | | | | "high in," "rich in" or "excellent source of" fiber if the |
| Digestive disorders: Because insoluble fiber aids | | | | product provides 20 percent of the DV--5 grams per |
| digestion and adds bulk to stool, it hastens passage of | | | | serving. |
| fecal material through the gut, thus helping to prevent | | | | Use the U.S. Department of Agriculture's food pyramid |
| or alleviate constipation. Fiber also may help reduce the | | | | as a guide. If you eat 2 to 4 servings of fruit, 3 to 5 |
| risk of diverticulosis, a condition in which small pouches | | | | servings of vegetables, and 6 to 11 servings of cereal |
| form in the colon wall (usually from the pressure of | | | | and grain foods, as recommended by the pyramid, you |
| straining during bowel movements). People who | | | | should have no trouble getting 25 to 30 grams of fiber |
| already have diverticulosis often find that increased | | | | a day. |
| fiber consumption can alleviate symptoms, which | | | | Start the day with a whole-grain cereal that contains |
| include constipation and/or diarrhea, abdominal pain, | | | | at least 5 grams of fiber per serving. Top with wheat |
| flatulence, and mucus or blood in the stool. | | | | germ, raisins, bananas, or berries, all of which are good |
| Diabetes: As with cholesterol, soluble fiber traps | | | | sources of fiber. |
| carbohydrates to slow their digestion and absorption. In | | | | When appropriate, eat vegetables raw. Cooking |
| theory, this may help prevent wide swings in blood | | | | vegetables may reduce fiber content by breaking |
| sugar level throughout the day. Additionally, a new | | | | down some fiber into its carbohydrate components. |
| study from the Harvard School of Public Health, | | | | When you do cook vegetables, microwave or steam |
| published in the Feb. 12 issue of the Journal of the | | | | only until they are al dente--tender, but still firm to the |
| American Medical Association, suggests that a | | | | bite. |
| high-sugar, low-fiber diet more than doubles women's | | | | Avoid peeling fruits and vegetables; eating the skin and |
| risk of Type II (non-insulin-dependent) diabetes. In the | | | | membranes ensures that you get every bit of fiber. |
| study, cereal fiber was associated with a 28 percent | | | | But rinse with warm water to remove surface dirt and |
| decreased risk, with fiber from fruits and vegetables | | | | bacteria before eating. Also, keep in mind that whole |
| having no effect. In comparison, cola beverages, white | | | | fruits and vegetables contain more fiber than juice, |
| bread, white rice, and french fries increased the risk. | | | | which lacks the skin and membranes. |
| High-fiber diets may help blunt the effects of smoking | | | | Eat liberal amounts of foods that contain unprocessed |
| and other risk factors for heart disease. | | | | grains in your diet: whole-wheat products such as |
| Heart Disease: Clinical studies show that a | | | | bulgur, couscous or kasha and whole-grain breads, |
| heart-healthy diet (low in saturated fat and cholesterol, | | | | cereals and pasta. |
| and high in fruits, vegetables and grain products that | | | | Add beans to soups, stews and salads; a couple of |
| contain soluble fiber) can lower blood cholesterol. In | | | | times a week, substitute legume-based dishes (such |
| these studies, cholesterol levels dropped between 0.5 | | | | as lentil soup, bean burritos, or rice and beans) for |
| percent and 2 percent for every gram of soluble fiber | | | | those made with meat. |
| eaten per day. | | | | Keep fresh and dried fruit on hand for snacks. |
| As it passes through the gastrointestinal tract, soluble | | | | |