Diets low in plant food, and therefore low in sources of dietary fiber, contribute to many common health problems. These include obesity, diabetes, heart disease, constipation, and autoimmune disorders. Dietary fiber can be used in treating many of these problems.
Fiber's main task is normalizing bowel movements. It can increase stool weight and improve transit time in constipation. Transit time refers to the amount of time it takes food to pass from the body. The longer the transit time, the greater chance the colon will be exposed to toxic substances. In persons with chronic diarrhea, fiber will actually slow transit time. A 1985 study reported that fiber alleviates stress on the colon, preventing the development of hemorrhoids and varicose veins.
Dietary fiber exists in a variety of forms. Wheat bran is an example of insoluble fiber. Its benefits include the regulation of bowel movements and the production of short chain fatty acids. Soluble fiber, found in plant cell walls, exists as hemicelluloses, mucilages, gums, and pectins. Oat bran is an example of soluble fiber. In addition to regulating bowel movements and creating short-chain fatty acids, soluble fibers also lower cholesterol levels.
Fiber slows gastric emptying, which allows for a more gradual increase in glucose levels. Water soluble fibers and mucilages are especially effective in lowering blood cholesterol and triglyceride levels by increasing excretion of these substances and preventing their formation in the liver. Fiber improves colon function by facilitating the growth of good Lactobacillus bacteria. Low fiber diets often result in an excess of bad, toxin-producing bacteria. The miscellaneous fiber compound lignan precursor is converted by intestinal bacteria into substances with antibacterial, anti-cancer, antiviral, and antifungal properties. Examples of these compounds include flaxseed, flaxseed oil, and other seeds, grains, and legumes.
While fiber is generally known for its use as a laxative, it is also indicated as a treatment in irritable bowel syndrome, high cholesterol, and obesity. Research from 1994 found the more fiber consumed (specifically oat bran and oatmeal), the greater the improvement in cholesterol. While oat bran contains more fiber than oatmeal, the polyunsaturated fatty acids in oatmeal are thought to be an effective cholesterol lowering agent as well.
Water soluble fiber supplements will bind to water in the stomach, causing a feeling of satiation. These supplements will also effect blood sugar and insulin levels, reducing the number of calories absorbed. Mucilages, found in plant seeds and endosperm, have been shown to decrease glucose and insulin levels during post-meal and fasting periods in healthy and diabetic persons. When taken before meals, they have also been shown to decrease weight and hunger in obese persons. Of the water-soluble fibers, guar gum has been the most effective fiber supplement for weight loss.
Pectin is a kind of fiber which is found in a number of fruits and vegetables including apples, carrots, beets, bananas, cabbage, dried peas, okra, and citrus fruits. Pectins work to slow down the digestion of food. This is an important benefit for persons with diabetes. Another advantage of this fiber is that it helps rid the body of toxic metals and other harmful substances.5 Pectin contributes to a healthier heart by reducing cholesterol levels. It also helps to prevent gallstones.
Oat bran contains gums and mucilage fibers. It is used to lower cholesterol and maintain good bowels.
Psyllium is a popular fiber supplement which cleanses the intestines and promotes softer stools. It is a good source of soluble and insoluble fiber. This supplement can be indicated in the treatment of obesity because it absorbs water in the stomach, creating a feeling of fullness and decreasing the appetite.6 It is also beneficial in diabetes and for lowering cholesterol. One line of research indicates that psyllium contributes a greater effect on cholesterol when taken with meals.7
Bran is an important source of fiber which is found in grains such as wheat, rice, oats, and barley. When grains are refined, they lose bran and, consequently, fiber. Bran is particularly beneficial in diabetes, as it can keep blood sugar at a low level. This type of fiber is also implicated in the prevention of constipation, colon cancer, and diverticulitis.8
©2009 65InAmerica.com