Dietary Fiber And Disease Prevention

For those who are unaware, there are dietary guidelines available that make evidence-based dietary recommendations for us. The Dietary Guidelines for Americans is the foundation for Federal nutrition programs and a wonderful resource for health professionals and the public nationwide. The Dietary Guidelines provide food-based recommendations to promote health, help prevent diet-related chronic diseases, and to meet nutrient needs. I mention this because dietary fiber is one of those nutrients the FDA considers a public health concern because low consumption is associated with an array of potential health problems. One, which we have already touched on is constipation, the most reported gastrointestinal complaint in the United States. Research also shows that a high fiber diet may decrease the risk of developing Type 2 diabetes, cardiovascular disease and certain gastrointestinal diseases.

Diabetes

In the United States almost half of all individuals have diabetes, prediabetes, or metabolic syndrome, a cluster of metabolic disorders, which is associated with a high risk for developing diabetes. Recent data indicate that persons with the highest intake of fiber have a 62% reduction in progression of prediabetes to diabetes over a 4‐year period. Another study showed that women consuming an average of 26g (grams) a day of dietary fiber had a 22% lower risk of developing diabetes when compared to women only consuming 13g a day. Increasing dietary fiber may help decrease your chances of developing diabetes because soluble fiber slows digestion down, and the rate at which carbohydrates and other nutrients are absorbed into the bloodstream. This can help control your blood glucose and prevent it from spiking up after a meal.

Cardiovascular Disease (CVD)

In the United States, CVD affects approximately one‐third of the adult US population and coronary heart disease (CHD) is the leading cause of death. Higher intakes of dietary fiber compared to lower consumption levels are associated with significantly lower rates of CVD. Persons with the highest levels of fiber consumption have a 29% lower risk for CHD than those with the lowest intakes. Soluble fiber intake of about 6g a day is accompanied by reductions in serum LDL‐cholesterol values. The way this works is that fiber binds to cholesterol, which reduces lipid absorption. Increased fiber intake modestly lowers the blood pressure of the general population. Higher fiber intakes are also associated with improved measures for body weight and inflammatory markers (blood values). Moderate increases in fiber intake, especially soluble fiber, are likely to have significant favorable effects on risk of CVD.

Gastrointestinal Diseases

Gastrointestinal disorders such as irritable bowel syndrome (IBS), diverticulitis, and constipation are extremely common. A poor diet appears to contribute to the symptoms for a large percentage of persons with these disorders. Considerable evidence suggests that dietary fiber may play a preventive role. So how does fiber do this? In the small intestine, dietary fibers can elicit responses of a wide variety of gastrointestinal hormones (ghrelin, CCK, enterostatin, amylin, GLP-1) that serve to stimulate insulin release and affect appetite. Soluble fiber binds to toxins and bile acids and prevents lipid molecule formation. This increases fecal excretion of cholesterol and waste from the body. In the colon, fermentable fibers increase bacterial mass with some acting as prebiotics to promote health‐promoting bacteria such as lactobacilli and bifidobacteria. Insoluble fibers are especially effective in increasing fecal mass and promoting regularity.

Summing Up:

We discussed the importance of a diet that includes a variety of fiber rich foods. We learned that a high fiber diet may lower your blood pressure and serum cholesterol levels. It can improve glucose in the blood and insulin sensitivity. An increase in fiber intake can also benefit a number of gastrointestinal disorders by cleaning out the gut through regular bowel movements and excretion of toxins and waste. Focus on a healthy dietary pattern that includes a variety of fruits, vegetables, whole grains, legumes, nuts and seeds. Take preventative measures today for a better quality of life tomorrow by making healthier choices.

References:

Anderson, James W, et al. “Health Benefits of Dietary Fiber - Anderson - 2009 - Nutrition Reviews - Wiley Online Library.” Nutrition Reviews, John Wiley & Sons, Ltd (10.1111), 25 Mar. 2009, onlinelibrary.wiley.com/doi/epdf/10.1111/j.1753-4887.2009.00189.x.

“Dietary Guidelines for Americans.” USDA, www.fns.usda.gov/cnpp/dietary-guidelines-americans

Ferguson L. 10 Things You Need to Know About Fiber. Tufts Nutrition | 10 Things You Need to Know About Fiber. https://sites.tufts.edu/nutrition/winter-2019/10-things-you-need-to-know-about-fiber/. Accessed August 13, 2019.

Lattimer JM, Haub MD. Effects of Dietary Fiber and Its Components on Metabolic Health. Nutrients. 2010;2(12):1266-1289. doi:10.3390/nu2121266

Mirmiran, Parvin, et al. “A Prospective Study of Different Types of Dietary Fiber and Risk of Cardiovascular Disease: Tehran Lipid and Glucose Study.” Nutrients, vol. 8, no. 11, 2016, p. 686., doi:10.3390/nu8110686.