Experts on Fiber

The health benefits of dietary fiber are widely recognized by experts in the scientific community and by government authorities.  For example, the European Food Safety Authority Scientific Panel on Dietetic Products, Nutrition and Allergies noted in its Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fiber (2010) that there is evidence of health benefits in adults associated with consumption of diets rich in fiber-containing foods at dietary fiber intakes greater than 25 grams/day, e.g. reduced risk of coronary heart disease and type 2 diabetes and weight maintenance.

Frequently, the health-related properties of dietary fiber are expressed in terms of physiological effects that have well established links to disease risk reduction. These include effects such as a decrease in intestinal transit time with an increase in stool bulk, colonic microbial fermentation, reduction in blood total and/or LDL cholesterol levels, reduction in postprandial blood glucose levels, and weight reduction through a lower caloric contribution to the diet. It is important to consume a variety of fibers for their unique effects for maximized health.

These and similar physiological effects that benefit overall human health serve as a basis for the recognition of a substance as a dietary fiber in several key global definitions, including the European Directive (in 2008), Codex Alimentarius (2009), and the Institute of Medicine (2005).

Populations that consume more dietary fiber have less chronic disease. In addition, intake of dietary fiber has beneficial effects on risk factors for developing several chronic diseases.

American Dietetic Association

Eating the right amount of fiber has been shown to have a wide range of health benefits. Foods that are high in fiber can help in the treatment of constipation, hemorrhoids, diverticulitis (the inflammation of pouches in the digestive tract) and irritable bowel syndrome. Dietary fiber may also help lower your cholesterol and reduce your risk of coronary heart disease, type 2 diabetes and certain types of cancer.

American Academy of Physicians

When eaten regularly as part of a diet low in saturated fat, trans fat and cholesterol, soluble fiber has been associated with increased diet quality and decreased risk of cardiovascular disease. Soluble or viscous fibers modestly reduce LDL (“bad”) cholesterol beyond levels achieved by a diet low in saturated and trans fats and cholesterol alone.

American Heart Association

Fiber is an important part of a healthy diet, and you should get a least 20 grams a day, more is better.

Harvard School of Public Health

Fall into the Farmer’s Market

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How to Find Fiber in the Grocery Store

It may sound like a scientific breakthrough, but something that can help prevent heart disease, obesity and possibly cancer can easily be found in many of the foods already in your grocery store. It’s dietary fiber; certain substances that are not digested by the body. Where To Find It You can find fiber in fruit, … Continue reading

Fill Up On Fiber For Your Health

Whether you’re looking to gain health or lose weight, the food you’ll want to have more of is the kind that’s full of fiber. Why Fiber Fiber-rich foods are good for you in a variety of ways: Increased immune support: Certain fibers can increase the levels of beneficial bacteria and reduce the levels of bad … Continue reading

A Day’s Worth of Fiber

Fiber is a nutrient that is under-consumed by most individuals with most Americans consuming about half of the recommended intake of 14 grams of fiber per 1000 Calories. For an average adult, this means a daily intake of 25g (female) or 38g (male). Contrary to popular belief, vegetables and fruits are not the only food … Continue reading