Health Benefits of Fiber

Category: Diet and Nutrition

When most people think of fiber, they first think of bad tasting drinks to keep the bowels moving regularly. However, getting the recommended 25-35 grams of fiber daily can be much more pleasant and have far reaching effects outside of the colon. Following the dietary recommendations for whole grains and plentiful fruits and vegetables eliminates the need for sloppy concoctions or fiber pills. Starting the day with a high fiber cereal (10-12 grams) and fruit can provide half of the day's requirement for fiber

New research published in the American Journal of Clinical Nutrition shows that people who consumed the highest levels of fiber (more than 22 grams per day) had a 63% lower CRP measurement than those who consumed the lowest levels (around 10 grams daily). CRP is short for C-reactive protein, which is a marker for inflammation in the body. Emerging data indicates CRP is an independent risk factor for cardiovascular disease and is at least as important as measuring levels of lipids like cholesterol and triglycerides. Patients should request form their primary care physician that this marker be run along with a lipid panel.

Other studies have also shown that increased fiber intake reduces cholesterol levels, reduces the risk of colon cancer and type 2 diabetes. It appears that fiber improves the sensitivity of cells to insulin.

Great fruit and vegetable sources of fiber include broccoli, raw carrots, celery, apples, pears, berries and cucumbers. Legumes, nuts and seeds are also significant sources of fiber. The added benefit of these food sources are the cancer fighting phytochemicals that are not found in fiber pills and powders.

Posted by Dr. Jennifer Stagg on December 11, 2013 10:00 AM