Yep, it can also help you avoid putting pounds back on. People who got more fiber tended to be leaner overall-while those who were obese got an average of almost 1 gram a day less fiber than normal-weight participants, according to a study at the Medical University of South Carolina. And recent research at Georgia State University found that mice put on diets lacking in fiber-specifically soluble fiber-gained weight and had more body fat compared to those who weren't deficient.
What's more, mice given adequate soluble fiber resisted fat gain-even when put on a high-fat diet. It's a well-established fact.
A recent analysis of 19 studies, for example, found that people who ate the most fiber-more than 26 grams a day-lowered their odds of the disease by 18 percent, compared to those who consumed the least less than 19 grams daily. The researchers believe that it's fiber's one-two punch of keeping blood sugar levels steady and keeping you at a healthy weight that may help stave off the development of diabetes.
For every 7 grams of fiber eaten daily, your risk of heart disease drops by 9 percent found a review of 22 studies published in the BMJ. That's partly due to fiber's ability to sop up excess cholesterol in your system and ferry it out before it can clog your arteries. Get more heart-healthy diet tips. The good bugs that make up your microbiome feed off fiber-and flourish. As your gut bacteria gobble up fiber that has fermented in your G.
A recent Italian study found that eating a high-fiber Mediterranean diet was associated with higher levels of short-chain fatty acids. The catch: You've got to consistently get enough grams-ideally every day, if not most days of the week-to keep getting the benefits. Skimping on fiber shifts bacteria populations in a way that increases inflammation in the body. A single copy of these materials may be reprinted for noncommercial personal use only.
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Please try again. Something went wrong on our side, please try again. Show references Kim Y, et al. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Disease. Duyff RL. Carbs: Sugars, starches, and fiber. New York, N. Nutrition facts label: Dietary fiber. Food and Drug Administration. Accessed Oct. Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses.
American Journal of Clinical Nutrition. Song M, et al. Fiber intake and survival after colorectal cancer diagnosis. Journal of the American Medical Association: Oncology. Colditz GA. Healthy diet in adults. Dietary reference intakes DRIs : Recommended dietary allowances and adequate intakes, total water and macronutrients.
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Dietary guidelines Boost your calcium levels without dairy? In the meantime, many health professionals still regularly recommended a high fiber intake for people trying to lower their risk of colon cancer. Not until the results of cohort studies came out did this recommendation begin to lose its backing. Because cohort studies observe a group of people over time, their findings are generally stronger than those of case-control studies, especially when it comes to something like diet and colon cancer.
What most of these cohort studies found was that fiber intake had very little, if any, link with colon cancer. Such findings were further bolstered by the results of randomized trials—types of studies that many consider the gold-standard of research. These studies took a group of people and randomly assigned individuals to one of two groups.
One group was put on a high fiber diet, while the other group followed a lower fiber diet. After 3 to 4 years, the two groups were compared and no difference was found in rates of colon polyps—noncancerous growths that can turn into cancer.
In this case, the path of discovery led from widespread belief in a clear link between fiber and colon cancer to acceptance of the likelihood that there was no strong link between the two. What may start as a clear connection based on findings from broad, descriptive studies can slowly unravel as more and better-quality research unveils the true nature of a relationship.
However, keep in mind that a weak relationship is difficult to exclude altogether. A large-scale study 27 led by researchers at Harvard T. Chan School of Public Health showed findings that higher fiber intake reduces breast cancer risk, suggesting that fiber intake during adolescence and early adulthood may be particularly important.
Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr.
Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study. Carbohydrate nutrition, insulin resistance, and the prevalence of the metabolic syndrome in the Framingham Offspring Cohort. Diabetes Care. Whole-grain intake and the risk of type 2 diabetes: a prospective study in men. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women.
Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women. Glycemic index, glycemic load, and cereal fiber intake and risk of type 2 diabetes in US black women.
A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr. Dietary fiber and the risk of colorectal cancer and adenoma in women.
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