Fiber

This section is compiled by Frank M. Painter, D.C.
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Fiber Articles

	Fiber: Why It Matters More Than You Think Experience Life (April 2010) There’s one ingredient that should be part of every meal. There’s no need to make a trip to a special store to find it: Nature has already thoughtfully prepackaged it in a cornucopia of vegetables, legumes, fruits and nuts. The special ingredient? Fiber.  No huge surprise there. We’ve known for decades that fiber-rich foods are good for us. Many experts have observed that as people in other cultures have given up their traditional diets and adopted Western eating habits (dominated by processed foods much lower in fiber and higher in sugar), they’ve become susceptible to weight gain and a host of illnesses.
	Nutritional Compounds To Support Cholesterol Reduction Natural Foods Merchandiser (August 2002) Diet is a cornerstone for improving unfavorable lipoprotein profiles. Studies continue to support dietary advice that focuses on reducing cholesterol as well as saturated and trans fatty acid intake; eating more vegetables, fruits and whole grains; and preventing obesity.2,3 By achieving these goals, people can often reduce their LDL cholesterol by 10 percent to 15 percent. This article recommends utilizing soy proteins, fiber, and fish oil to lower blood cholesterol.
	High-Fiber Diet Lowers Insulin Levels Nutrition Science News (April 2000) People who eat more unrefined carbohydrates have lower insulin levels and, therefore, a lower risk of heart disease, according to the 10-year Coronary Artery Risk Development in Young Adults study that tracked the evolution of risk factors among young adults in four parts of the country. David Ludwig, M.D., Ph.D., of Children's Hospital in Boston studied 2,909 healthy adults, both black and white, ages 18 to 30. The study population was divided into five smaller groups according to a ratio of dietary fiber to caloric intake. Among both blacks and whites, the higher the ratio, the lower the insulin levels.
	Dietary Recommendations For Fiber Nutrition Science News The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Fiber is important for the health of the digestive system and for lowering cholesterol. Foods containing fiber are good sources of other essential nutrients. Depending on how they're prepared, these foods are typically also low in fat, saturated fat and cholesterol. Fruits, vegetables, whole-grain and fortified foods, beans and legumes are good sources of both soluble and insoluble dietary fiber.

Fiber Abstracts

Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses Journal of Chiropractic Medicine 2018 (Mar); 17 (1): 44–53 This umbrella review suggests that there may be some evidence for dietary fiber intake, especially from cereal fibers, to be beneficial in the prevention of type 2 diabetes; however, these results should be considered with caution because of the statistically significant heterogeneity. There also appears to be a small reduction in fasting blood glucose concentration, as well as a small reduction in HbA1c percentage, for individuals with type 2 diabetes who add β-glucan or psyllium to their daily dietary intake.

Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses Journal of Chiropractic Medicine 2017 (Dec); 16 (4): 289–299 This review suggests that individuals consuming the highest amounts of dietary fiber intake can significantly reduce their incidence and mortality from cardiovascular disease. Mechanistically, these beneficial effects may be due to dietary fibers' actions on reducing total serum and low-density lipoprotein cholesterol concentrations between 9.3 to 14.7 mg/dL and 10.8 to 13.5 mg/dL, respectively.

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Since 12-23-2004

Updated 5-23-2022