MotherNature.com - High-Fiber Diet

Why do people follow this diet?

Some scientists believe that whole grains, containing high amounts of insoluble fiber, protect against several forms of cancer. In an analysis of the data from many studies, people who eat relatively high amounts of whole grains were reported to have low risks of lymphomas and cancers of the pancreas, stomach, colon, rectum, breast, uterus, mouth, throat, liver, and thyroid. Most research focusing on the relationship between cancer and fiber has focused on breast and colon cancers.

A diet high in fiber is protective against heart disease. Soluble fiber from beans, oats, psyllium seed, and fruit pectin has lowered cholesterol levels in most trials. Diets high in overall fiber have reduced triglyceride levels in several clinical trials, but have had no effect in others. Research suggests that soluble, not insoluble, fibers are helpful in lowering triglyceride levels. A high-fiber diet that features both soluble and insoluble fibers also seems to reduce the risk of both fatal and nonfatal heart attacks.

High-fiber diets also may be beneficial for certain gastrointestinal conditions. Fiber slows the movement of food and acidic fluid from the stomach to the intestines. It may help people with duodenal ulcers by reducing the exposure of the small intestine to stomach acids. Diverticular disease has become increasingly common and is thought to be due primarily to the consumption of a low-fiber diet; diets high in fiber have consequently been shown to protect against diverticular disease.

Preliminary evidence suggests that high-fiber diets also may benefit people with type 2 diabetes, as well people with chronic pancreatitis. More research is needed to confirm these relationships.

In addition to reducing the risk of certain chronic diseases, high-fiber diets may have other benefits. Fiber fills the stomach, thereby reducing appetite. Recent research has suggested that high-fiber diets may protect against obesity. Increased intake of fiber promotes digestive health and reduces constipation. Additionally, high fiber foods are generally rich in vitamins, minerals, and phytonutrients that are important for overall health.

Although people can be allergic to certain high-fiber foods (most commonly wheat), high-fiber diets are more likely to improve health than cause any health problems. Beans, a good source of soluble fiber, contain special sugars that are often poorly digested, often leading to flatulence (gas). Cooking beans with kombu (a type of seaweed) or using an enzyme supplement called alpha-galactosidase can help reduce this problem by improving digestion of these sugars.

Fiber reduces the absorption of most minerals. To minimize this effect, multimineral supplements should not be taken at the same time as a high-fiber meal.

Bibliography

Anderson JW, Allgood LD, Lawrence A, et al. Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia: meta-analysis of 8 controlled trials. Am J Clin Nutr 2000;71:472–9.

Anderson JW, Chen WJL. Legumes and their soluble fiber: effect on cholesterol-rich lipoproteins. In Unconventional Sources of Dietary Fiber. Furda I, ed., Washington, DC: American Chemical Society, 1983.

Anderson JW, Gustafson NJ. High-carbohydrate, high-fiber diet. Postgrad Med 1987;82:40–55 [review].

Baghurst PA, Rohan TE. High-fiber diets and reduced risk of breast cancer. Int J Cancer 1994;56:173–6.

Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr 1999;69:30–42.

Dutta SK, Hlasko J. Dietary fiber in pancreatic disease: effect of high fiber diet on fat malabsorption in pancreatic insufficiency and in vitro study of the interaction of dietary fiber with pancreatic enzymes. Am J Clin Nutr 1985;41:517–25.

Fuchs CS, Giovannucci EL, Colditz GA, et al. Dietary fiber and the risk of colorectal cancer and adenoma in women. N Engl J Med 1999;340:169–76.

Glore SR, Van Treeck D, Knehans AW, Guild M. Soluble fiber and serum lipids: a literature review. J Am Dietet Assoc 1994;94:425–36.

Grimes DS, Goddard J. Gastric emptying of wholemeal and white bread. Gut 1977;18:725–9.

Hallfrisch J, Scholfield DJ, Behall KM. Diets containing soluble oat extracts improve glucose and insulin responses of moderately hypercholesterolemic men and women. Am J Clin Nutr 1995;61:379–84.

Handler S. Dietary fiber: Can it prevent certain colonic diseases? Postgrad Med 1983;73:301–7.

Hill MJ. Cereals, cereal fibre and colorectal cancer risk: a review of the epidemiological literature. Eur J Cancer Prev 1997;6:219–25.

Landin K, Holm G, Tengborn L, Smith U. Guar gum improves insulin sensitivity, blood lipids, blood pressure, and fibrinolysis in healthy men. Am J Clin Nutr 1992;56:1061–5.

La Vecchia C, Ferraroni M, Franceschi S, et al. Fibers and breast cancer risk. Nutr Cancer 1997;28:264–9.

Jacobs DR Jr, Marquart L, Salvin J, Kushi LH. Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer 1998;30:85–96.

Ludwig DS, Pereira MA, Kroenke CH, Hilner JE, Van Horn L, Slattery ML, Jacobs DR Jr. Dietary fiber, weight gain, and cardiovascular disease risk factors in young adults. JAMA 1999;282:1539–46.

Miettinen TA, Tarpila S. Effect of pectin on serum cholesterol, fecal bile acids and biliary lipids in normolipidemic and hyperlipidemic individuals. Clin Chim Acta 1977;79:471–7.

O’Keefe SJD, Kidd M, Espitalier-Noel G, Owira P. Rarity of colon cancer in Africans is associated with low animal product consumption, not fiber. Am J Gastroenterol 1999;94:1373–80.

Pietinen P, Rimm EB, Korhonen P, et al. Intake of dietary fiber and risk of coronary heart disease in a cohort of Finnish men. The Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study. Circulation 1996;94:2720–7.

Rao GN, Ney E, Herbert RA. Influence of diet on mammary cancer in transgenic mice bearing an oncogene expressed in mammary tissue. Breast Cancer Res Treat 1997;45:149–58.

Rimm EB, Ascherio A, Giovannucci E, et al. Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men. JAMA 1996;275:447–51.

Ripsin CM, Keenan JM, Jacobs DR, et al. Oat products and lipid lowering—a meta-analysis. JAMA 1992;267:3317–25.

Rodríguez-Morán M, Guerrero-Romero F, Lazcano-Burciaga G. Lipid- and glucose-lowering efficacy of plantago psyllium in type II diabetes. Diabetes Its Complications 1998;12:273–8.

Romero AL, Romero JE, Galaviz S, Fernandez ML. Cookies enriched with psyllium or oat bran lower plasma LDL cholesterol in normal and hypercholesterolemic men from Northern Mexico. J Am Coll Nutr 1998;17:601–8.

Rydning A, Berstad A, Aadland E, Odegaard B. Prophylactic effect of dietary fiber in duodenal ulcer disease. Lancet 1982;ii:736–9.

Schwartz SE, Levine RA, Weinstock RS, et al. Sustained pectin ingestion: effect on gastric emptying and glucose tolerance in non-insulin-dependent diabetic patients. Am J Clin Nutr 1988;48:1413–7.

Wolk A, Manson JE, Stampfer MJ, et al. Long-term intake of dietary fiber and decreased risk of coronary heart disease among women. JAMA 1999;281:1998–2004.

HIGH-FIBER DIET

Why do people follow this diet?

What do I need to avoid?

Best bets

Are there any groups or books associated with this diet?

Bibliography

	Search Quick Order Form» Departments Vitamins Minerals Supplements Herbs Home & Grocery Diet & Fitness Body & Bath More Ways to Shop Brands A-Z Natural Remedies Children & Infants Women's Health Men's Health Seniors Free Catalog MotherNature.com's Catalog Is Here! Click Here to Get Your Free Copy Today. Newsletter Sign Up Weekly health news, sale announcements and coupons!		Library Home > Special Diets > High-Fiber Diet HIGH-FIBER DIET Introduction Why this diet? Foods to avoid Best bets Resources Bibliography References Visit The Healthy Living Bookshelf: 21 Online Health Books From Rodale While the current American diet averages only about 10 grams of dietary fiber per day, intakes of 25 to 40 grams of fiber per day are linked to a reduced risk of developing a host of chronic diseases, including cancer, heart disease, and gastrointestinal conditions. High-fiber diets have also been suggested to protect against obesity. Fiber falls into two general categories—water-soluble (found mostly in oats, fruit, and legumes) and water-insoluble (found mostly in grains and vegetables). As each type of fiber has different benefits, most people on high-fiber diets are generally advised to increase their intake of foods that feature both soluble and insoluble fiber. Why do people follow this diet? Some scientists believe that whole grains, containing high amounts of insoluble fiber, protect against several forms of cancer. In an analysis of the data from many studies, people who eat relatively high amounts of whole grains were reported to have low risks of lymphomas and cancers of the pancreas, stomach, colon, rectum, breast, uterus, mouth, throat, liver, and thyroid. Most research focusing on the relationship between cancer and fiber has focused on breast and colon cancers. A diet high in fiber is protective against heart disease. Soluble fiber from beans, oats, psyllium seed, and fruit pectin has lowered cholesterol levels in most trials. Diets high in overall fiber have reduced triglyceride levels in several clinical trials, but have had no effect in others. Research suggests that soluble, not insoluble, fibers are helpful in lowering triglyceride levels. A high-fiber diet that features both soluble and insoluble fibers also seems to reduce the risk of both fatal and nonfatal heart attacks. High-fiber diets also may be beneficial for certain gastrointestinal conditions. Fiber slows the movement of food and acidic fluid from the stomach to the intestines. It may help people with duodenal ulcers by reducing the exposure of the small intestine to stomach acids. Diverticular disease has become increasingly common and is thought to be due primarily to the consumption of a low-fiber diet; diets high in fiber have consequently been shown to protect against diverticular disease. Preliminary evidence suggests that high-fiber diets also may benefit people with type 2 diabetes, as well people with chronic pancreatitis. More research is needed to confirm these relationships. In addition to reducing the risk of certain chronic diseases, high-fiber diets may have other benefits. Fiber fills the stomach, thereby reducing appetite. Recent research has suggested that high-fiber diets may protect against obesity. Increased intake of fiber promotes digestive health and reduces constipation. Additionally, high fiber foods are generally rich in vitamins, minerals, and phytonutrients that are important for overall health. Although people can be allergic to certain high-fiber foods (most commonly wheat), high-fiber diets are more likely to improve health than cause any health problems. Beans, a good source of soluble fiber, contain special sugars that are often poorly digested, often leading to flatulence (gas). Cooking beans with kombu (a type of seaweed) or using an enzyme supplement called alpha-galactosidase can help reduce this problem by improving digestion of these sugars. Fiber reduces the absorption of most minerals. To minimize this effect, multimineral supplements should not be taken at the same time as a high-fiber meal. What do I need to avoid? Avoid food products made with processed grains, such as white flour or white rice, as they contain minimal fiber content. Eat fresh fruits and vegetables, as opposed to drinking fruit and vegetable juices, since fiber is removed during the juicing process. Best bets Beans Bran cereals Flaxseeds Fruits Oat bran Peanuts, walnuts Psyllium seeds Rye crisp crackers Vegetables Wheat bran Wheat crisp crackers Whole grain bread Whole grains: wheat berries, barley, rye, bulgar, buckwheat Whole-wheat pasta Are there any groups or books associated with this diet? High Fiber, High Flavor: Delicious Recipes for Good Health by Rosemary Moon, Toronto: Firefly Books, 2000. The New Moosewood Cookbook by Mollie Katzen, Berkeley, CA: Ten Speed Press, 2000. 366 Delicious Ways to Cook Rice, Beans, and Grains by Andrea Chesman, New York: Plume, 1998. The Corinne T. Netzer Fiber Counter by Corinne T. Netzer, New York: Dell Books, 1994. Bibliography Anderson JW, Allgood LD, Lawrence A, et al. Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia: meta-analysis of 8 controlled trials. Am J Clin Nutr 2000;71:472–9. Anderson JW, Chen WJL. Legumes and their soluble fiber: effect on cholesterol-rich lipoproteins. In Unconventional Sources of Dietary Fiber. Furda I, ed., Washington, DC: American Chemical Society, 1983. Anderson JW, Gustafson NJ. High-carbohydrate, high-fiber diet. Postgrad Med 1987;82:40–55 [review]. Baghurst PA, Rohan TE. High-fiber diets and reduced risk of breast cancer. Int J Cancer 1994;56:173–6. Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr 1999;69:30–42. Dutta SK, Hlasko J. Dietary fiber in pancreatic disease: effect of high fiber diet on fat malabsorption in pancreatic insufficiency and in vitro study of the interaction of dietary fiber with pancreatic enzymes. Am J Clin Nutr 1985;41:517–25. Fuchs CS, Giovannucci EL, Colditz GA, et al. Dietary fiber and the risk of colorectal cancer and adenoma in women. N Engl J Med 1999;340:169–76. Glore SR, Van Treeck D, Knehans AW, Guild M. Soluble fiber and serum lipids: a literature review. J Am Dietet Assoc 1994;94:425–36. Grimes DS, Goddard J. Gastric emptying of wholemeal and white bread. Gut 1977;18:725–9. Hallfrisch J, Scholfield DJ, Behall KM. Diets containing soluble oat extracts improve glucose and insulin responses of moderately hypercholesterolemic men and women. Am J Clin Nutr 1995;61:379–84. Handler S. Dietary fiber: Can it prevent certain colonic diseases? Postgrad Med 1983;73:301–7. Hill MJ. Cereals, cereal fibre and colorectal cancer risk: a review of the epidemiological literature. Eur J Cancer Prev 1997;6:219–25. Landin K, Holm G, Tengborn L, Smith U. Guar gum improves insulin sensitivity, blood lipids, blood pressure, and fibrinolysis in healthy men. Am J Clin Nutr 1992;56:1061–5. La Vecchia C, Ferraroni M, Franceschi S, et al. Fibers and breast cancer risk. Nutr Cancer 1997;28:264–9. Jacobs DR Jr, Marquart L, Salvin J, Kushi LH. Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer 1998;30:85–96. Ludwig DS, Pereira MA, Kroenke CH, Hilner JE, Van Horn L, Slattery ML, Jacobs DR Jr. Dietary fiber, weight gain, and cardiovascular disease risk factors in young adults. JAMA 1999;282:1539–46. Miettinen TA, Tarpila S. Effect of pectin on serum cholesterol, fecal bile acids and biliary lipids in normolipidemic and hyperlipidemic individuals. Clin Chim Acta 1977;79:471–7. O’Keefe SJD, Kidd M, Espitalier-Noel G, Owira P. Rarity of colon cancer in Africans is associated with low animal product consumption, not fiber. Am J Gastroenterol 1999;94:1373–80. Pietinen P, Rimm EB, Korhonen P, et al. Intake of dietary fiber and risk of coronary heart disease in a cohort of Finnish men. The Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study. Circulation 1996;94:2720–7. Rao GN, Ney E, Herbert RA. Influence of diet on mammary cancer in transgenic mice bearing an oncogene expressed in mammary tissue. Breast Cancer Res Treat 1997;45:149–58. Rimm EB, Ascherio A, Giovannucci E, et al. Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men. JAMA 1996;275:447–51. Ripsin CM, Keenan JM, Jacobs DR, et al. Oat products and lipid lowering—a meta-analysis. JAMA 1992;267:3317–25. Rodríguez-Morán M, Guerrero-Romero F, Lazcano-Burciaga G. Lipid- and glucose-lowering efficacy of plantago psyllium in type II diabetes. Diabetes Its Complications 1998;12:273–8. Romero AL, Romero JE, Galaviz S, Fernandez ML. Cookies enriched with psyllium or oat bran lower plasma LDL cholesterol in normal and hypercholesterolemic men from Northern Mexico. J Am Coll Nutr 1998;17:601–8. Rydning A, Berstad A, Aadland E, Odegaard B. Prophylactic effect of dietary fiber in duodenal ulcer disease. Lancet 1982;ii:736–9. Schwartz SE, Levine RA, Weinstock RS, et al. Sustained pectin ingestion: effect on gastric emptying and glucose tolerance in non-insulin-dependent diabetic patients. Am J Clin Nutr 1988;48:1413–7. Wolk A, Manson JE, Stampfer MJ, et al. Long-term intake of dietary fiber and decreased risk of coronary heart disease among women. JAMA 1999;281:1998–2004.

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