Side Effects Of A High-fiber Diet

Fiber is a unique nutrient in that it is made of chains of sugars, that are bonded by an enzyme that your body cannot digest. Most dietary fiber passes directly through the body without ever being digested. Fiber is classified as soluble or insoluble. No matter the kind of fiber, while it is inside of your body it can positively effect your health.

Fiber and Cholesterol

One of the many health benefits of eating a high-fiber diet is its effect on your cholesterol. Soluble fiber can help lower LDL cholesterol. According to a study published in the "American Journal of Clinical Nutrition" in 1999 by Lisa Brown and colleagues, increasing your intake of soluble fiber can have a significant effect on your LDL cholesterol. This study took participants and fed them between 2 to 10 g of fiber per day. The results indicate that even a modest intake of 3 g of fiber from oats, can lower your cholesterol.

Digestive System

Insoluble fiber assists your digestive system in a number of ways. The presence of fiber stimulates bacterial fermentation in your colon and increases the weight of your feces, which reduces constipation and hemorrhoids. Insoluble fiber gives your digestive system a bit of a workout. Its presence stimulates the smooth muscles of your digestive tract, keeping them healthy and reducing the likelihood of developing conditions such as diverticulosis, a weakness and swelling in the intestines.

Blood Glucose Control

The effect of dietary fiber is especially important for those who are diabetic. Fiber slows down the rate at which food passes through your digestive tract and the rate at which it is absorbed. This can offer the diabetic increased blood glucose control by reducing the likelihood of a spike and drop in blood sugar. When nutrient absorption slows, there is more of a slow and steady rise in blood glucose.

Weight Control

Fullness and a reduction in calorie consumption can result from a high-fiber diet. Most high-fiber foods are nutrient dense, but low in calories. These foods also keep you fuller for longer, because fiber absorbs water and swells, filling your gut. You are less likely to overeat when you eat a meal high in fiber.

Sources of Fiber

Fiber is found in many healthy foods. Sources of soluble fiber include barley, fruits, legumes, beans, seeds, oats and vegetables. Insoluble fiber can be found in rice, fruits, seeds, beans, vegetables, bran and many whole grain foods. (see Reference 1)