Effects of High Fiber Diet

From LoveToKnow Diet

The effects of a high fiber diet can be both positive and negative, depending on the amount of fiber you are getting each day and how your body reacts to it.

Oatmeal is a good source of soluble fiber.

What is Fiber?

Fiber is a part of a plant that cannot be digested by the human body. There are two different types of dietary fiber: soluble and insoluble, depending on whether the fiber can absorb water. Both types of fiber are important for good health.

Soluble fiber can help clear cholesterol from the body, improving cholesterol levels and reducing the risk of cardiovascular disease. Insoluble fiber, on the other hand, increases the bulk of the stool, making it easier to pass. Insoluble fiber is also associated with a lower risk or slower progression of cardiovascular disease.

Eating lots of dietary fiber may help you feel full longer because it takes a good bit of time to clear these indigestible fibers from the body.

Many plants and plant-derived foods are good sources of both kinds of fiber, but there are particular products that have more of one type of fiber. Good sources of soluble fiber include:

Oats, including oatmeal and oat bran
Beans
Peas
Rice bran
Citrus fruits and strawberries
Apple pulp

Good sources of insoluble fiber are:

Whole-wheat products, including wheat bread, wheat bran and wheat cereals
Other whole grains such as rye, barley and brown rice
Cabbage, Brussels sprouts and cauliflower
Beets, turnips and carrots
Apple skin

Positive Effects of a High Fiber Diet

The National Academy of Sciences recommends that men ages 19 to 50 consume at least 38 grams of fiber a day, reducing to at least 30 grams later in life. For women, the ideal is at least 25 grams a day from ages 19 to 50, and 20 grams after that.

In reality, the average American consumes between 5 and 14 grams of fiber a day. There are, however, many benefits associated with adding more fiber to the diet.

Studies have shown that the people who eat the most fiber also lose the most weight when on a diet, which is probably because fiber adds bulk and makes you feel full longer. Eating a high fiber diet also helps keep blood sugar levels more stable throughout the day, which can help people prevent or control diabetes.

Many studies have shown that the risk of cardiovascular disease and heart attack is lessened the more fiber you eat. One study showed that a high level of fiber consumption cuts the risk of cardiovascular disease by 40 percent. Eating lots of fiber can also lower blood cholesterol, which is an additional health benefit for the heart.

Eating more fiber also seems to help the digestive system and in some cases can reduce the symptoms of gastrointestinal problems like irritable bowel syndrome. Eating the recommended amount of fiber can help you stay or get "regular," relieving constipation and making everything flow more smoothly.

Problems with High Fiber Diets

On the other hand, there are some negative effects of a high fiber diet if you start eating too much fiber too quickly.

The main problem that people have when they transition to a fiber-rich diet is gastrointestinal distress, which may include bloating, cramps and gas. Your body doesn't actually digest fiber, but throwing a lot of fiber at your intestines at once can cause a bit of a disturbance.

If you aren't eating a lot of fiber now but would like to switch to a high-fiber diet, make sure you make the transition slowly to give your body time to acclimate. Add a few more grams of fiber a day over the course of several weeks and you should be able to miss most of the abdominal discomfort that some people report.

Make sure you're also drinking a lot of water and chewing your food carefully when you eat, as the breaking up you do with your teeth saves your intestines a bit of work.

Switching to a high-fiber diet may be a little uncomfortable at first, but that discomfort is certainly worth it when you think about the potential benefits you could be getting by eating more fiber.

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