Health Benefits of Fiber

Oats contain both soluble and insoluble fiber—8 grams total in one cup of uncooked oatmeal. And they are the highest of all soluble fiber foods (55 percent). The soluble fiber (fiber which dissolves in water) consists mostly of beta-glucan, which has numerous, very beneficial functions.

Beta-glucan is the fiber-like complex sugar found in the cell wall of baker’s yeast, oat and barley fiber, and many of the medicinal mushrooms that have become so popular as immune stimulants in the last few years. (Beans are also a good source of beta-glucan, and barley actually contains three times as much as oats.) Beta-glucan’s two main benefits are cholesterol reduction and immune system enhancement.

When it comes to cholesterol, beta-glucan acts like a mop. It binds to cholesterol and moves it out of the body with the feces. Typically, after only about a month of eating oats, it’s not unusual to see a 10 percent drop in total cholesterol levels and a drop of 8 percent in the LDL form of cholesterol. At the same time, the “good” form of cholesterol, the HDL cholesterol, may increase as much as 18 percent (Adv Exp Med Biol 90;270:119-27) (Eur J Clin Med 97;51:607-11) (Crit Rev Food Sci Nutr 99;39:189-202).

As I’m sure you’re aware, cholesterol is not a primary cause of heart disease, but it is a symptom. Many of the eating and lifestyle habits (such as eating oatmeal) that inherently lower your cholesterol levels have a direct link to reduced risks of heart and artery problems.

Beta-glucan—beta-1,3-glucan in particular—has been shown to be effective at activating your body’s first line of defense against foreign pathogens. Beta-glucan activates the white blood cells known as macrophages and neutrophils. These are the natural killer cells and the “clean-up brigade” that recognize and destroy cancerous tumor cells, accelerate the repair of damaged tissue by removing cellular debris, and trigger additional components of the immune system (Pathol Immunopathol Res 86;5:286-96) (Immunopharmacology 99;41:89-107) (Eur J Immunol 91;21:1755-8).

Beta-glucans also appear to help stop the rapid elevation of blood sugar following a meal. In diabetics, this can be a godsend in helping control blood sugar levels. A cup of cooked oatmeal at breakfast can help to stabilize blood sugar levels throughout the day. Apparently one of the benefits of beta-glucan is to increase cells’ sensitivity to insulin, making them more efficient at mobilizing glucose or blood sugar (J Am Diet Assoc 96;96:1254-61) (Adv Exp Med Biol 90;270:119-27).

Due to its ability to enhance immune function, beta-glucan has also been used widely throughout the HIV/AIDS community, as well as by those dealing with other viral-related problems such as herpes and Epstein-Barr. The recommended dosages for these problems vary depending on the product, the condition, and the individual.

Beta-glucans have recently been isolated and are sold as soluble fiber supplements. They can come in liquid form, bulk powder, or in capsules. Generally, the recommended dosage is anywhere from 100 to 1,000 milligrams (1 gram) a day. There are no known side effects of beta-glucans, so, for general purposes, starting with 1 gram a day during the active stages of a problem shouldn’t be a concern.

You can then cut back to about half that for maintenance purposes. If you’re into growing sprouts, you can also increase your beta-glucan intake through that means. Two tablespoons of sprouted rye seeds or ¼ cup of barley sprouts will give you a decent dose.

A couple of shiitake mushrooms daily are also a good source of beta-glucans. Cooking them destroys much of the beta-glucans, however, so they must be eaten raw.

For more information on the health benefits of fiber, other soluble fiber foods, or soluble fiber supplements, visit Dr. Williams’ Web site.

In the 1980s, the big “discovery” was the importance of fiber in the diet. There were dozens of reports explaining how high-fiber diets could prevent heart disease, colon cancer, and dozens of other problems. For a while, high-fiber diets were all the rage. For reasons unknown to me, they fell out of favor. If you want to lose weight or maintain a proper weight, a diet rich in fiber can help.

There are two kinds of fiber in food—soluble and insoluble. In a nutshell, insoluble fiber doesn’t dissolve in water and is considered “roughage.” It swells and softens the stool, and it also scrubs and stimulates the intestines as it passes through. It helps protect against constipation, cancer, and the formation of pockets and inflammation in the colon.

On the other hand, soluble fiber dissolves in water and forms sticky gums and gels. A good example is much of the fiber found in oats. Soluble fiber foods tend to absorb certain compounds like toxins, bile acids, cholesterol, et cetera. They also slow the digestion of food, which improves insulin regulation and helps prevent diabetes.

The highest fiber foods include fruits and vegetables (with the skins left on when possible), beans, and whole grains. Stay away from such refined foods as white flour, cream of wheat, oat flour, cornstarch, and white rice—all of which are low in fiber.

From a dietary standpoint, high-fiber foods are very versatile. Some, like beans, can be the main course, while others, such as fruit, popcorn, and raw vegetables, make excellent snacks. High-fiber foods generally are very low in fat and are made up mostly of high-quality proteins and complex carbohydrates. The fiber itself has no calories, yet provides bulk and a sense of fullness. Fiber isn’t the cure for obesity, but a high-fiber diet with proper nutrition can definitely help you lose weight.

A high-fiber diet decreases what is called “transit time” in the gastrointestinal tract—the time it takes for food to move through your body. A shorter transit time results in less formation and absorption of toxic material into your system. Be aware, though, that higher-fiber diets require an increase in fluid intake. As you start to add more high-fiber foods, be sure you’re drinking plenty of water.

Estimates are that most adults consume between 10 and 15 grams of fiber a day but should be taking in at least 25 to 30 grams. Eating 30 grams a day has been shown to reduce the weight gain that seems to gradually accumulate as one gets older.

For more information on the health benefits of fiber or a list of the highest fiber foods, visit Dr. Williams’ Web site.

Research has shown that a high fiber diet lowers blood sugar levels as effectively as the use of prescribed oral hypoglycemic drugs. Individuals with type II diabetes generally eat less fiber than the general population. And although the American Diabetes Association recently upped its daily dietary fiber recommendation to between 20 and 30 grams a day, that is still too low.

One study asked a group of diabetic individuals to increase their fiber intake to roughly 50 grams a day (25 grams of insoluble fiber and 25 grams of soluble fiber). After only six weeks, those taking the extra fiber had lower blood glucose levels after meals and throughout the day. Total cholesterol levels dropped an average of 6.7 percent and triglycerides dropped 10.2 percent (New Engl J Med 00;342:1392-8).

Adding additional fiber to the diet is not difficult. In the above study, the individuals did so by simply including more fresh fruits and vegetables—items such as cantaloupes, oranges, papayas, sweet potatoes, winter squash, granola, and oatmeal, all of which are some of the highest fiber foods. For instance, a single serving of oatmeal will give you 28 grams of soluble fiber.

Whole ground flaxseed is another good source of fiber and essential fatty acids. Whole foods like these contain both insoluble and soluble fibers (as well as hundreds of other components) in contrast to isolated fiber powders like psyllium, guar, and pectin.

Increasing your dietary fiber is a far better solution than using oral hypoglycemic drugs if both options achieve the same goal. However, I would suggest that you not take your multivitamin/mineral supplement with a high-fiber meal. Take it with another meal or by itself because the fiber interferes with the absorption of some minerals and fat-soluble components.

For more information on the health benefits of fiber or a list of the highest fiber foods, visit Dr. Williams’ Web site.

In the 1980s, the big “discovery” was the importance of fiber in the diet. There were dozens of reports explaining how high-fiber diets could prevent heart disease, ease common digestive problems, and help dozens of other health problems. I’d like to add another key health benefit of fiber: weight loss. If you want to lose weight or maintain a proper weight, a diet rich in the highest fiber foods can help.

There are two kinds of fiber in food—soluble and insoluble. In a nutshell, insoluble fiber doesn’t dissolve in water and is considered “roughage.” It swells and softens the stool, and it also scrubs and stimulates the intestines as it passes through. It helps protect against constipation, cancer, and the formation of pockets and inflammation in the colon.

On the other hand, soluble fiber dissolves in water and forms sticky gums and gels. They tend to absorb certain compounds like toxins, bile acids, cholesterol, et cetera. They also slow the digestion of food, which improves insulin regulation and helps prevent diabetes.

The overall highest fiber foods include fruits and vegetables (with the skins left on when possible), beans, and whole grains. Stay away from such refined foods as white flour, cream of wheat, oat flour, cornstarch, and white rice—all of which are low in fiber.

From a dietary standpoint, high-fiber foods are very versatile. Some, like beans, can be the main course, while others, such as fruit, popcorn, and raw vegetables, make excellent snacks. High-fiber foods generally are very low in fat and are made up mostly of high-quality proteins and complex carbohydrates. The fiber itself has no calories, yet provides bulk and a sense of fullness. Fiber isn’t the cure for obesity, but a high-fiber diet with proper nutrition can definitely help you lose weight.

A high-fiber diet decreases what is called “transit time” in the gastrointestinal tract—the time it takes for food to move through your body. A shorter transit time results in less formation and absorption of toxic material into your system. Be aware, though, that higher-fiber diets require an increase in fluid intake. As you start to add more high-fiber foods, be sure you’re drinking plenty of water.

Estimates are that most adults consume between 10 and 15 grams of fiber a day but should be taking in at least 25 to 30 grams. Eating 30 grams a day has been shown to reduce the weight gain that seems to gradually accumulate as one gets older.

It seems that the health benefits of fiber are never-ending. Research has shown that diet rich in the highest fiber foods lowers blood sugar levels as effectively as the use of prescribed oral hypoglycemic drugs. Individuals with type II diabetes generally eat less fiber than the general population. And although the American Diabetes Association has upped its daily dietary fiber recommendation to between 20 and 30 grams a day, that is still too low.

In one study, a group of diabetic individuals increased their fiber intake to roughly 50 grams a day (25 grams of insoluble fiber and 25 grams of soluble fiber). After only six weeks, those taking the extra fiber had lower blood glucose levels after meals and throughout the day. Total cholesterol levels dropped an average of 6.7 percent and triglycerides dropped 10.2 percent. (New Engl J Med 00;342:1392-8)

Adding additional fiber to the diet is not difficult. In the above study, the individuals did so by simply including more of the highest fiber foods—items such as cantaloupes, oranges, papayas, sweet potatoes, winter squash, granola, oatmeal, et cetera.

Whole ground flaxseed is another good source of fiber and essential fatty acids. Whole foods like these contain both soluble and insoluble fibers (as well as hundreds of other components) in contrast to isolated soluble fiber supplements or powders like psyllium, guar, and pectin.

Increasing your dietary fiber is a far better solution than using oral hypoglycemic drugs if both options achieve the same goal. However, I would suggest that you not take your multivitamin/mineral supplement with a high-fiber meal. Take it with another meal or by itself, as the fiber interferes with the absorption of some minerals and fat-soluble components.

It looks like adding a little extra fiber to the diet may be all that’s needed to help those with borderline high blood pressure. In one study (Lancet, 9:12:87), patients took a fiber tablet and their blood pressure went down. Their systolic pressure (the top number) dropped 10 points and the diastolic pressure (lower number) dropped five points.

I doubt there’s anything magic in any particular fiber product. By adding more of the highest fiber foods such as fruit, whole grain, and vegetable roughage, I feel certain the results could be achieved. It is a good sign though, to see the medical journals reporting more on the health benefits of fiber.

Even beyond improving bowel irregularity, adding fiber to your diet supports your health in several ways. Good sources of fiber include fresh fruits and vegetables and whole grains. The benefits of fiber include:

• slowing the absorption of fat from your digestive tract, which can help reduce levels of LDL cholesterol
• slowing the absorption of carbohydrates, which may help you reduce your risk of type 2 diabetes.
• promoting bowel regularity by helping digestive product move more quickly.
• limiting the amount you can eat at one sitting, by filling your stomach.

It's not every day that you run across one item that can provide so many benefits, but fiber is the gift that keeps on giving.

One thing I do have to mention, however, is that adding too much fiber too fast can create a short period of bloating and gas as your body adjusts. You can help ease this transition by taking a good probiotic digestive supplement (which I recommend for everyone anyway).