Study reveals fiber we should eat to prevent disease
- September 13, 2019
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Several studies and meta-analyses suggest that increasing your fiber intake is crucial for preventing a range of chronic diseases and promoting overall health.
Here’s a breakdown of the key findings regarding the types of fiber and their impact on disease prevention:
1. Soluble fiber
- Found in: Oats, peas, beans, apples, citrus fruits, barley, psyllium, among others.
- Benefits:
- Lowering LDL (“bad”) cholesterol: Soluble fiber binds with cholesterol in the gut, helping to reduce its absorption into the bloodstream.
- Regulating blood sugar levels: It slows down the absorption of sugar, which can be beneficial for individuals with diabetes and for preventing type 2 diabetes.
- Weight management: Promotes feelings of fullness, potentially reducing overall calorie intake.
- Digestive health: Absorbs water, softening stool and potentially alleviating constipation.
2. Insoluble fiber
- Found in: Whole wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans and potatoes.
- Benefits:
- Promoting digestive regularity: Adds bulk to stool, helping it move through the digestive system more easily and preventing constipation.
- Diverticular disease prevention: A high-fiber intake, particularly from cereal grains and whole fruits (not juices), is associated with a decreased risk of diverticular disease and diverticulitis.
- Colorectal cancer prevention: Studies suggest an inverse relationship between higher intake of insoluble fiber (specifically from whole grains) and colorectal cancer risk.
Studies highlight the importance of consuming a variety of fiber sources
- According to Harvard Health, eating lots of fiber from vegetables, fruits, and whole grains can reduce the risk of dying from heart disease and cancer.
- Research suggests that fiber from grains seems to offer a greater degree of protection against the development of type 2 diabetes and colorectal cancer.
Recommended daily intake
- The average adult in many developed countries consumes significantly less than the recommended daily fiber intake.
- The Dietary Reference Intake (DRI) for fiber is approximately 25 grams per day for women under 50 and 38 grams per day for men under 50.
- Women over 50 should aim for 21 grams per day and men over 50 should aim for 30 grams per day.
Important considerations
- Increase fiber intake gradually to avoid digestive discomfort like bloating and gas.
- Drink plenty of water as you increase your fiber intake to aid digestion.
- Prioritize getting fiber from whole foods rather than supplements, as whole foods offer a wider range of beneficial nutrients.
Note: The information provided here is for general knowledge and should not be considered medical advice. Consult with a healthcare professional before making significant dietary changes, especially if you have underlying health conditions
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