Fiber-rich foods share a general set of characteristics that promote good health. Fiber refers to the portion of a plant product that your body is unable to digest or absorb. Consuming high-fiber foods can decrease your risk for developing many chronic diseases, including high blood pressure, heart disease and diabetes. Most Americans consume too little dietary fiber. In Dietary Guidelines for Americans 2010, the U.S. Department of Agriculture advises that you take in 14 g of fiber for every 1,000 calories you consume.
Nutritious
In a bit of a paradox, fiber itself is not a nutrient, but high fiber foods typically are rich in nutrients such as iron and vitamin C. In the December 13, 2005 issue of "Circulation," Dr. Samuel S. Gidding writes that the importance of dietary nutrition should be stressed beginning at a young age, emphasizing high-fiber, nutritious foods such as whole grains, fruits, vegetables and low-fat dairy products. In addition to providing fiber, vitamins and minerals, these foods are low in saturated fat and low cholesterol.
Satiety
If you are trying to lose weight, eating fiber can help. Soluble fiber dissolves in water. Inside your body, soluble fiber turns into a gel when you digest it. This can promote a feeling of satiety which may, in turn, allow you to eat less. In one study, published in the February 2001 issue of the "Journal of the American College of Nutrition," subjects who ate cereal high in soluble fiber experienced less hunger than a control group and were able to adhere to a calorie restricted diet longer as well.
Bulk
Another characteristic of foods with fiber is the ability to add bulk to your intestines. Insoluble fiber passes through your intestines relatively intact. This promotes regular bowel movements and helps you avoid constipation. This bulking mechanism has other health benefits. Diverticular disease typically affects people older than age 60. It is caused when small pouches or tears develop along the lining of your colon. Eating a high-fiber diet helps protect you from developing the disease.
Stanols
Many foods with fiber also contain plant sterols, or stanols, a naturally occurring substance found in plants. Eating plant stanols can decrease the level of low-density lipoprotein, or LDL cholesterol, in you blood. LDL cholesterol increases your risk of heart disease, high blood pressure and stroke. In the August 2003 issue of the "Mayo Clinic Proceedings," Dr. Martijn B. Katan writes that plant stanols can reduce LDL levels by up to 10 percent. Legumes, nuts and whole grains are rich with plant sterols.
Glucose Impact
High fiber foods have less impact on blood glucose, or blood sugar, levels. The glycemic index, or GI, measures how fast foods impact your blood glucose levels. This is of great concern for diabetics. Even if you are not diabetic, eating too many high GI foods can cause weight gain and insulin sensitivity. Whole grains and foods made with whole grains are low on the GI. Katan notes that fiber takes longer for your body to process. This delay delays glycemic response.
References
- U.S. Department of Agriculture; 2010 Dietary Guidelines for Americans; February 2, 2011
- "Circulation"; AHA Scientific Statement Dietary Recommendations for Children and Adolescents; Samuel S. Gidding, M.D., et al.; December 13, 2005
- "Journal of the American College of Nutrition"; Effects of a Cereal Rich in Soluble Fiber on Body Composition and Dietary Compliance During Consumption of a Hypocaloric Diet"; Edward Saltzman, M.D., et al.; February 2001
- National Digestive Diseases Information Clearinghouse; Diverticulosis and Diverticulitis; July 2008
- "Mayo Clinic Proceedings"; Efficacy and Safety of Plant Stanols and Sterols in the Management of Blood Cholesterol Levels; Martijn B. Katan, PhD; August 2003
- Linus Pauling Institute; Phytosterols; August 2005
Member Comments