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Fiber
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Fiber
- Vitacost Health Library
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Fiber for Weight Control
- Vitacost Health Library
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High-Fiber Diet
- Vitacost Health Library
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Fiber: Nutrition Source - Harvard
School of Public Health - "Soluble
fiber partially dissolves in water. Insoluble fiber does not dissolve in
water"
- Fiber and Health
- natmedonline.com
News & Research:
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Dietary Fiber May Predict Stroke Severity and Outcome - Medscape,
2/29/08 - "Higher dietary-fiber intake may result in
less severe stroke and improve stroke outcomes"
-
Dietary Fiber
Intake Inversely Associated With Breast Cancer Risk - Medscape, 2/8/08 -
"Among ever-users of postmenopausal hormones, a
significant inverse association was observed between intake of dietary
fiber, especially from cereal products, and breast cancer risk for overall,
ER+PR+, and ER-PR- tumors. The adjusted relative risk for all invasive
tumors was 0.50"
-
Dietary fibre linked to better lung function - Nutra USA, 12/21/07 -
"In terms of COPD risk, Han and co-workers report a
15 per cent lower risk for people with the highest versus lowest intakes of
total fibre. In addition, the highest intake of cereal fibre was associated
with a 17 per cent lower risk, while fruit fibre was associated with a 28
per cent lower risk" - [Abstract]
-
Meta-analysis supports fibre for uterus cancer protection - Nutra USA,
12/18/07 - "For every five grams of dietary fibre
per 1000 calories, women may reduce their risk of endometrial cancer by over
20 per cent" - [Abstract]
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A Fiber-rich Diet May Cut Pancreatic Cancer Risk - oncologystat.com,
11/23/07 - "A diet high in whole grains and fiber
may reduce the risk of developing pancreatic cancer by as much as 40%"
-
Cereal fiber intake may reduce risk of gastric adenocarcinomas: The
EPIC-EURGAST study - Int J Cancer. 2007 Jun 20 -
"There was a strong inverse association for diffuse [HR 0.43, 0.22-0.86],
but not intestinal type [HR 0.98, 0.54-1.80] tumors"
-
Fiber intake and risk of adenocarcinomas of the esophagus and stomach -
Cancer Causes Control. 2007 Jun 12 - "Compared to
subjects in the lowest quartile of fiber intake, subjects in the highest
quartile of intake showed odd ratios of 0.44 (95% CI = 0.26-0.76) for
esophageal adenocarcinoma (P trend = 0.004) and 0.58 (95% CI = 0.38-0.88)
for gastric cardia adenocarcinoma ... High intake of fiber was associated
with significant reduced risks of esophageal and gastric cardia
adenocarcinoma"
-
High-Fiber Diets, Fiber Supplements Reduce CRP Levels - Medscape,
3/14/07 -
"The participants were then randomized
to either the DASH (Dietary Approaches to Stop Hypertension), high-fiber
diet (mean intake, nearly 28 g of fiber per day), or to a fiber supplement
(psyllium) on top of their regular diet (mean intake, totaling 27 g/day).
After 3 weeks on one diet, participants crossed over to the other fiber diet
... Overall, the mean CRP level changed from 4.4 to 3.8 mg/L (-13.7%; P =
.046) in the high-fiber DASH diet group and to 3.6 mg/L (-18.1%) in the
fiber-supplemented diet group (P = .02)"
-
Coffee: Aroma, Taste And Dietary Fiber - Science Daily, 2/26/07 -
"soluble dietary fiber (SDF)
...brewed coffee contains a significant amount of SDF — 02.5 percent to 20.0
percent by weight of powdered coffee bean"
-
Planning a Pregnancy? Eat Your Fiber - WebMD, 9/27/06
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Fiber Good, and Not Just for Your Gut - WebMD, 4/13/06 -
"Compared with those who ate the
least fiber, those who ate the most were 63% less likely to have high levels
of C-reactive protein (CRP) ... the women who ate the oat fiber over the
short three-day time period became significantly more sensitive to insulin"
- How much
daily fiber do we need? - MSNBC, 4/7/06 -
"The current recommended amounts of
dietary fiber call for 21 to 25 grams per day for adult women and 30 to 38
grams per day for men"
-
Dietary fibre and colorectal cancer – where do we stand? - Nutra USA,
2/20/06
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Fiber Not Protective for Colon Cancer - WebMD, 12/13/05 -
"even if fiber does not have a major
impact on colorectal cancer, there is convincing evidence that dietary fiber
helps prevent heart disease, type 2 diabetes, the colon disease
diverticulitis, and other several chronic conditions"
- High
Glycemic Index or High Carbohydrate Diet May Not Increase Risk of Insulin
Resistance - Medscape, 6/6/05 - "Habitual intake of diets with a high glycemic index and high glycemic load
or diets with a high content of total carbohydrate including simple sugars
was not associated with the probability of having insulin resistance ...
intake of dietary fiber was inversely associated with the probability of
having insulin resistance"
-
New Findings on Fiber
- Life Extension Magazine, 5/05 - "Incorporating increased fiber intake into a daily plan for healthy living
can help you lower your risk of heart attack and cancer, as well as prevent
or manage such common conditions as hypertension and diabetes mellitus.
Moreover, fiber is a valuable tool in achieving optimal weight"
-
Fiber Supplements May Lower Cardiovascular Risk In Type 2 Diabetics -
Science Daily, 4/30/05 - "Study
participants received 10g to 15g of BiosLife 2, an over-the-counter fiber
supplement ... total cholesterol had dropped from 215 mg/dL to 184 mg/dL, a
14.4 percent decrease. Triglycerides also improved, dropping from 299 mg/dL
to 257 mg/dL, a 14 percent decrease ... LDL decreased from 129 mg/dL to 92
mg/dL -- a 28.7 percent improvement. HDL rose from 43 mg/dL to 55 mg/dL -- a
21.8 percent increase" [WebMD]
-
Mastering fibre in GI foods - Functional Foods and Nutraceuticals, 4/05
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High-Fiber Diet May Fight High Blood Pressure - WebMD, 3/4/05 -
"the average reduction in blood
pressure was 3.12 mmHg systolic and 2.57 mmHg diastolic"
- High-Fiber Diet May Halt Heartburn - WebMD, 1/5/05
- Fibre cuts heart disease event risk, suggests study
- Nutra USA, 5/18/04
- Fibre for prostate protection - Nutra USA, 4/15/04
- "total fibre
intake only slightly reduced prostate cancer risk. However when the study
examined soluble fibre only, the reduced risk was greater at 11 per cent,
while vegetable fibre cut risk by 18 per cent"
- Fruit and cereal fiber, not vegetables, cut deaths from heart disease
- Nutra USA, 2/24/04
- Fiber-Rich Fruits and Cereals Protect Heart -
WebMD, 2/23/04
- 5 a day force, new evidence - Nutra USA, 2/11/04 -
"High fiber diet – more that 34
grammes
a day reduced risk of rectal cancer by a staggering 66 per cent"
- Dietary Fiber Revisited - Physician's Weekly,
5/19/03
- 2 Studies Contradict Earlier Research Showing No Benefit of Fiber on Colon
Cancer Risk - WebMD, 5/1/03 - "What's more consistent is the two newest findings, both published in the
May 3 issue of The Lancet ... those eating a high-fiber diet -- upwards of
36 grams of fiber each day -- were 25% less likely to develop polyps than
those eating fewer than 12 grams ... The other study, conducted on 520,000
people in 10 European countries and called the largest study ever, also
initially found a 25% reduced rate in colorectal
cancer in those eating high-fiber diets of about 35 grams daily compared
with those eating less than 15 ... the protective effect was greatest on the
left side of the colon, where most cancers originate ... Fiber is believed
to help reduce risk in two ways: It keeps you regular to remove toxins from
the intestines, and bacteria living in the gut feeds on it -- producing
beneficial byproducts to keep the colon healthy"
- Europe-Wide Study Finds Fibre Can Cut Colorectal Cancer Risk By Up To 40%
- Doctor's Guide, 5/1/03 - "People
consuming an average of 35 g fibre a day can cut their risk of
colorectal cancer up to 40%, compared to people who consume an average
of 15 g per day ... Protection was greatest for the left side of the colon,
and least for the rectum ... foods supplying fibre also contribute many
other nutrients and phytochemicals that have been linked to cancer
protection, and which could account for the protective effects seen"
- Latest Evidence Links High-Fibre Diet With Reduced Colon Cancer Risk
- Doctor's Guide, 5/1/03
- Searching for ideal diet in sea of conflicting food advice
- USA Today, 4/20/03 - "Dr. Walter Willett, chairman of the nutrition department at Harvard School
of Public Health ... Willett has assembled an "ideal" diet of his own that
relies on healthier plant oils instead of animal fats, and
whole grains and high-fiber carbohydrates (think brown rice and wheat
pasta) over refined grains like white rice ... It emphasizes plenty of
vegetables and fruits, and healthy protein sources — such as fish, poultry,
nuts and legumes — instead of red meat and high-fat dairy products. Willett
also recommends a daily multivitamin, moderate alcohol consumption and
regular physical activity"
- Are These Cholesterol Busters For You? - CBS News,
3/6/03 - "People with high
cholesterol may lower their levels by a surprising one-third with a
vegetarian diet that combines a variety of trendy heart-healthy foods,
including plenty of soy and soluble fiber ... the diet works about as well
as the older statin drugs that are still first-line therapy for people with
high cholesterol ... A typical breakfast included oat bran, fruit and soy
milk, lunch might involve vegetarian chili, oat bran bread and tomato, and a
typical dinner was vegetable curry, a soy burger, northern beans, barley,
okra, eggplant, cauliflower, onions and red peppers. Volunteers also got
Metamucil three times a day to provide soluble fiber from psyllium"
- Breakfast Reduces Diabetes, Heart Disease - WebMD,
3/6/03 - "A
daily breakfast may reduce the risk of becoming
obese or developing signs that can lead to
diabetes -- called insulin resistance syndrome -- by 35% to 50% compared
with skipping the morning meal ... Their recommendation: A bowl of
whole-grain cereal ... eating whole-grain cereal each day was associated
with a 15% reduction in risk for the insulin resistance syndrome ... soluble
fiber forms a gel-like material that prevents
cholesterol and saturated fats from entering the bloodstream, where they
can collect and form plaques on artery walls. The insoluble fiber in these
cereals, meanwhile, helps keep bowel movement regular and may help reduce
risk of colon problems"
- Eggs May Lower Breast Cancer Risk - WebMD, 2/20/03
- "eating
about three eggs a week during adolescence decreased the risk of
breast cancer by 18%. Diets rich in vegetable oils
and dietary fiber had similar effects. But eating roughly one pat of butter
a day increased risk by 6% ... eggs may be protective because they are high
in essential amino acids, vitamins, and minerals. And studies suggest that
fiber-rich foods reduce estrogen levels"
- Ispaghula Husk [psyllium] Nearly As Effective As Simvastatin For
Hyperlipidemia - Doctor's Guide, 12/24/02 - "One group received 3.5 grams of
ispaghula husk twice a day and the second group
received 20 milligrams of simvastatin each day
... total cholesterol decreased by 15.8
percent and low-density lipoprotein (LDL) cholesterol decreased by 22.97
percent among patients taking ispaghula husk ...
Triglycerides decreased by 20.89 percent and
high-density lipoprotein (HDL) cholesterol increased by 10.69 percent in
these patients ... Among patients taking simvastatin, total cholesterol
decreased by 24.15 percent, LDL cholesterol decreased by 36.08 percent,
triglycerides decreased by 20.47 percent and HDL cholesterol increased by
11.4 percent" - I've got that. See
Drugstore.com psyllium products
 .
3.5 grams is about one wafer (3.4 grams psyllium/wafer).
- Extra Fiber Doesn't Help Colon - WebMD, 11/5/02
- Dietary
Fiber Improves Bowel Incontinence in Adults - New
Hope Natural Media, 9/5/02
- Study Of Low-Fat, High-Fiber Diet Finds No Effect On PSA Levels In Men Over
A Four-Year Period - Doctor's Guide, 8/30/02
- Diet Rich In Fruits, Vegetables Lowers Risk Of Upper Aerodigestive Tract
Cancers - Doctor's Guide, 5/24/02 - "Intake of
whole grains and fibre derived from a diet rich in
fruits and vegetables can reduce the risk of upper
aerodigestive tract (UAT)
cancers"
- Dietary Fibre Questioned for Prevention of Colorectal Adenomas and
Carcinomas - Doctor's Guide, 5/21/02
- Fiber Stalls High Blood Pressure - WebMD, 5/15/02
- "Whole
grains are included as part of the DASH (Dietary Approaches to Stop
Hypertension) diet, which has been found to help reduce
blood pressure. The diet emphasizes fruits, vegetables, and low-fat
dairy products and recommends a daily intake of more than 25 grams of fiber
a day. But Samuel says that based on the results of this study, whole grains
aren't emphasized enough"
- Rice Bran Lowers Diabetic Blood Sugar - WebMD,
4/10/02 - "Rice bran was able to lower blood glucose by up to 30% in a small group of
patients with type 1 or 2 diabetes ... also
found that patients with elevated cholesterol
who consumed 20 grams per day of stabilized rice bran lowered their total
serum cholesterol and triglyceride levels
between 5% and 15%"
-
Eating Away At High Cholesterol Levels - Functional Foods &
Nutraceuticals, 4/02
-
Natural Laxatives: More Than A Passing Fancy - Natural Foods
Merchandiser, 1/02
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Fiber -- the Good, the Bad, and the Indifferent for Colon Cancer Prevention
- WebMD, 4/12/01 - "If you took all
the fiber studies, you could divide them into three groups: those that show
a benefit for fiber, those that show no benefit, and those that demonstrate
increased risk associated with fiber. You would have an equal number of
studies in each group," says Goodlad, who wrote an editorial about fiber in
Gut, a British medical journal"
- Little
Impact With High-Fibre, Low-Fat Diet On Ovarian Hormone Levels
- Doctor's Guide, 3/27/01
-
Study: Fiber Doesn't Prevent Cancer - Intelihealth, 10/13/00 -
"29 percent of those receiving the supplement (ispaghula husk, a compound
similar to psyllium that is not part of the average diet) got at least one
new tumor within three years. That compares with 20 percent of those given
fake granules"
-
Fiber May Hurt, More Than Help, in Preventing Colon Cancer - WebMD,
10/12/00
-
Low Fat, High Fiber Doesn't Cut Colon Cancer Risk - Nutrition Science
News, 8/00
-
Fiber May Help Prevent Obesity - Intelihealth, 10/27/99
-
Fiber may reduce women's risk of heart disease - CNN, 6/1/99
- Fiber In
Diet Not Enough; AHA Calls For Higher Intake To Fight Heart Disease -
Doctor's Guide, 6/17/97
- Study
Suggests Teenagers And Young Adults Aren't Getting Enough Fiber -
Doctor's Guide, 4/7/97
- Cereal
Eaters Get More Nutrients, More Fiber, Less Fat --- Study - Doctor's
Guide, 4/7/97
- New Studies
Find Soluble Fiber in Oatmeal Improves Health - Doctor's Guide, 12/10/96
- Fiber-Rich
Sun-Dried Raisins Play Part in Cholesterol-Lowering Diet - Doctor's
Guide, 3/19/96
Abstracts:
-
Dietary Fiber, Lung Function, and Chronic Obstructive Pulmonary Disease in
the Atherosclerosis Risk in Communities Study - Am J Epidemiol. 2007 Dec
5 - "Adjusted odds ratios of COPD for the highest
versus lowest quintiles of intake were 0.85 (p = 0.044) for total fiber,
0.83 (p = 0.021) for cereal fiber, and 0.72 (p = 0.005) for fruit fiber.
This study provides the first known evidence that dietary fiber is
independently associated with better lung function and reduced prevalence of
COPD"
-
Association between dietary fiber and endometrial cancer: a dose-response
meta-analysis - Am J Clin Nutr. 2007 Dec;86(6):1730-7 -
"the random-effects summary risk estimate was 0.82
(95% CI: 0.75, 0.90) per 5 g/1000 kcal dietary fiber"
-
Dietary fiber intake and retinal vascular caliber in the Atherosclerosis
Risk in Communities Study - Am J Clin Nutr. 2007 Dec;86(6):1626-1632 -
"Dietary fiber was related to wider retinal
arteriolar caliber and narrower venular caliber, which are associated with a
lower risk of cardiovascular disease. These data add to the growing evidence
of the benefits of fiber intake on various aspects of cardiovascular
pathogenesis"
-
Glycemic Index, Glycemic Load, and Cereal Fiber Intake and Risk of Type 2
Diabetes in US Black Women - Arch Intern Med. 2007 Nov 26;167(21):2304-9
- "Increasing cereal fiber in the diet may be an
effective means of reducing the risk of type 2 diabetes, a disease that has
reached epidemic proportions in black women"
-
Insoluble cereal fiber reduces appetite and short-term food intake and
glycemic response to food consumed 75 min later by healthy men - Am J
Clin Nutr. 2007 Oct;86(4):972-979 - "A serving of 33
g insoluble fiber reduced appetite, lowered food intake, and reduced
glycemic response to a meal consumed 75 min later"
-
Intake of soluble fibers has a protective role for the presence of metabolic
syndrome in patients with type 2 diabetes - Eur J Clin Nutr. 2007 Sep 19
- "The intake of soluble fibers, particularly from
whole-grain foods and fruits, may have a protective role for the presence of
MS in this selected sample of patients with type 2 DM"
-
Dietary fiber intake and risk of postmenopausal breast cancer defined by
estrogen and progesterone receptor status-A prospective cohort study among
Swedish women - Int J Cancer. 2007 Aug 31 -
"estrogen receptor (ER)/progesterone receptor (PR)-defined breast cancer
risk ... When comparing the highest to the lowest quintile, we observed
non-significant inverse associations between total fiber intake and the risk
of all tumor subtypes; the multivariate-adjusted RRs were 0.85 (95% CI:
0.69-1.05) for overall, 0.85 (0.64-1.13) for ER+PR+, 0.83 (0.52-1.31) for
ER+PR- and 0.94 (0.49-1.80) for ER-PR-. For specific fiber, we observed
statistically significant risk reductions for overall (34%) and for ER+PR+
(38%) for the highest versus lowest quintile of fruit fiber, and
non-significant inverse associations for other subtypes of cancer and types
of fiber. Among ever-users of postmenopausal hormone (PMH), total fiber
intake and especially cereal fiber were statistically significantly
associated with approximately 50% reduced risk for overall and ER+PR+ tumors
when comparing the highest to the lowest quartile, but no association was
observed among PMH never users"
-
Cereal fiber intake may reduce risk of gastric adenocarcinomas: The
EPIC-EURGAST study - Int J Cancer. 2007 Jun 20 -
"Intakes of cereal fiber, but not total, fruit or vegetable fiber, were
associated with reduced GC risk [adjusted HR for the highest vs. lowest
quartile of cereal fiber 0.69"
-
Fibre intake and renal cell carcinoma: A case-control study from Italy -
Int J Cancer. 2007 Jun 20 - "The continuous OR for
an increase in intake equal to the difference between the 80th and the 20th
percentile were 0.94 (95% CI: 0.82-1.08) for total dietary fibre, 0.98 (95%
CI: 0.85-1.13) for soluble noncellulose polysaccharides, 0.92 (95% CI:
0.80-1.05) for total insoluble fibre, 0.90 (95% CI: 0.78-1.04) for
cellulose, 0.95 (95% CI: 0.84-1.06) for insoluble noncellulose
polysaccharides and 1.06 (95% CI: 0.93-1.21) for lignin"
-
Dietary fiber and colorectal cancer risk: the multiethnic cohort study -
Cancer Causes Control. 2007 Jun 8 - "Dietary fiber was inversely associated with colorectal cancer risk in men,
but its relation to replacement hormone use and other factors affected its
inverse association in women"
-
Effect of a High-Fiber Diet vs a Fiber-Supplemented Diet on C-Reactive
Protein Level - Arch Intern Med. 2007 Mar 12;167(5):502-6 -
"Overall, the mean C-reactive
protein (CRP) level changed from 4.4 to 3.8 mg/L (-13.7%; P = .046) in the
high-fiber DASH diet group and to 3.6 mg/L (-18.1%) in the
fiber-supplemented diet group ... fiber intake of about 30 g/d) from a diet
naturally rich in fiber or from a supplement can reduce levels of CRP"
-
Fibre and colorectal cancer: a controversial question - Br J Nutr. 2006
Aug;96 Suppl 1:S46-8 - "there are
multiple animal experimental studies that support the role of fibre in the
prevention of colorectal cancer ... it is recommended to continue
encouraging an increase in the daily consumption of fibre, since it probably
plays an important role in the prevention of colorectal cancer, together
with other beneficial effects"
-
Fiber Intakes and Anthropometric Measures are Predictors of Circulating
Hormone, Triglyceride, and Cholesterol Concentrations in the Women's Health
Trial - J Nutr. 2006 Aug;136(8):2249-54 - "weight loss, especially around the
waist, and increased fiber intakes are likely to be beneficial for lipid,
cholesterol, and hormone profiles of U.S. women"
-
Cereal fiber improves whole-body insulin sensitivity in overweight and obese
women - Diabetes Care. 2006 Apr;29(4):775-80 -
"Increased insoluble dietary fiber
intake for 3 days significantly improved whole-body insulin sensitivity"
-
Dietary fiber intake and risk of colorectal cancer: a pooled analysis of
prospective cohort studies - JAMA. 2005 Dec 14;294(22):2849-57
-
Effect of fiber bread on the management of diabetes mellitus
- J Coll Physicians Surg Pak. 2004 Nov;14(11):673-6 -
"Glycemic control,
both fasting and postprandial, improved significantly during intervention.
Satisfactory reduction of blood pressure as well as serum cholesterol and
triglyceride level was also observed in these cases. The medicines reduced
significantly and quality of life improved in all subjects"
-
Dietary Fiber Intake and Reduced Risk of Coronary Heart Disease in US Men
and Women - Arch Intern Med 2003;163 1905-1912 - "Compared with the lowest quartile of dietary fiber intake
(median, 5.9 g/d), participants in the highest quartile (median, 20.7 g/d)
had an adjusted relative risk of 0.88 (95% confidence interval [CI],
0.74-1.04; P = .05 for trend) for CHD events and of 0.89 (95% CI, 0.80-0.99;
P = .01 for trend) for CVD events. The relative risks for those in the
highest (median, 5.9 g/d) compared with those in the lowest (median, 0.9
g/d) quartile of water-soluble dietary fiber intake were 0.85 (95% CI,
0.74-0.98; P = .004 for trend) for CHD events and 0.90 (95% CI, 0.82-0.99; P
= .01 for trend) for CVD events"
-
Whole-grain rye and wheat foods and markers of bowel health in overweight
middle-aged men - Am. J. of Clin. Nutr., 4/03 - "High-fiber wheat foods provided 18 g DF, and high-fiber rye
foods provided 18 g DF, both giving a total of 32 g DF/d ...
Postprandial plasma insulin was decreased by 46–49% (P = 0.0001) and
postprandial plasma glucose by 16–19%"
- Lack of effect of a low-fat, high-fiber diet on the recurrence of colorectal
adenomas. Polyp Prevention Trial Study Group - N
Engl J Med 2000 Apr 20;342(16):1149-55
- Lack of effect of a high-fiber cereal supplement on the recurrence of
colorectal adenomas. Phoenix Colon Cancer Prevention Physicians' Network
- N Engl J Med 2000 Apr 20;342(16):1156-62
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