Benefits of a High Fiber Diet

Diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease.

Diets low in fat and rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer.

Diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, may reduce the risk of coronary heart disease.

Diets low in fat and rich in fruits and vegetables, which are low-fat foods and may contain fiber or vitamin A (as beta-carotene) and vitamin C, may reduce the risk of some cancers.

Found only in plant foods, such as whole grains, fruits, vegetables, beans, nuts, and seeds, fiber is composed of complex carbohydrates. Some fibers are soluble in water and others are insoluble. Most plant foods contain some of each kind.

Some foods containing high levels of soluble fiber are dried beans, oats, barley, and some fruits, notably apples and citrus, and vegetables, such as potatoes. Foods high in insoluble fiber are wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables.

Fiber's Health Benefits

What can fiber do for you? Numerous epidemiologic (population-based) studies have found that diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. However, since high-fiber foods may also contain antioxidant vitamins, phytochemicals, and other substances that may offer protection against these diseases, researchers can't say for certain that fiber alone is responsible for the reduced health risks they observe, notes Joyce Saltsman, a nutritionist with FDA's Office of Food Labeling. "Moreover, no one knows whether one specific type of fiber is more beneficial than another since fiber-rich foods tend to contain various types," she adds.

Recent findings on the health effects of fiber show it may play a role in:

Cancer: Epidemiologic studies have consistently noted an association between low total fat and high fiber intakes and reduced incidence of colon cancer. A 1992 study by researchers at Harvard Medical School found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was about 30 grams. The exact mechanism for reducing the risk is not known, but scientists theorize that insoluble fiber adds bulk to stool, which in turn dilutes carcinogens and speeds their transit through the lower intestines and out of the body.

The evidence that a high-fiber diet can protect against breast cancer is equivocal. Researchers analyzing data from the Nurses' Health Study, which tracked 89,494 women for eight years, concluded in 1992 that fiber intake has no influence on breast cancer risk in middle-aged women. Previously, a review and analysis of 12 studies found a link between high fiber intake and reduced risk.

In the early stages, some breast tumors are stimulated by excess amounts of estrogen circulating in the bloodstream. Some scientists believe that fiber may hamper the growth of such tumors by binding with estrogen in the intestine. This prevents the excess estrogen from being reabsorbed into the bloodstream.

Digestive disorders: Because insoluble fiber aids digestion and adds bulk to stool, it hastens passage of fecal material through the gut, thus helping to prevent or alleviate constipation. Fiber also may help reduce the risk of diverticulosis, a condition in which small pouches form in the colon wall (usually from the pressure of straining during bowel movements). People who already have diverticulosis often find that increased fiber consumption can alleviate symptoms, which include constipation and/or diarrhea, abdominal pain, flatulence, and mucus or blood in the stool.

Diabetes: As with cholesterol, soluble fiber traps carbohydrates to slow their digestion and absorption. In theory, this may help prevent wide swings in blood sugar level throughout the day. Additionally, a new study from the Harvard School of Public Health, published in the Feb. 12 issue of the Journal of the American Medical Association, suggests that a high-sugar, low-fiber diet more than doubles women's risk of Type II (non-insulin-dependent) diabetes. In the study, cereal fiber was associated with a 28 percent decreased risk, with fiber from fruits and vegetables having no effect. In comparison, cola beverages, white bread, white rice, and french fries increased the risk.

High-fiber diets may help blunt the effects of smoking and other risk factors for heart disease.

Heart Disease: Clinical studies show that a heart-healthy diet (low in saturated fat and cholesterol, and high in fruits, vegetables and grain products that contain soluble fiber) can lower blood cholesterol. In these studies, cholesterol levels dropped between 0.5 percent and 2 percent for every gram of soluble fiber eaten per day.

As it passes through the gastrointestinal tract, soluble fiber binds to dietary cholesterol, helping the body to eliminate it. This reduces blood cholesterol levels, which, in turn, reduces cholesterol deposits on arterial walls that eventually choke off the vessel. There also is some evidence that soluble fiber can slow the liver's manufacture of cholesterol, as well as alter low-density lipoprotein (LDL) particles to make them larger and less dense. Researchers believe that small, dense LDL particles pose a bigger health threat.

Recent findings from two long-term large-scale studies of men suggest that high fiber intake can significantly lower the risk of heart attack. Men who ate the most fiber-rich foods (35 grams a day, on average) suffered one-third fewer heart attacks than those who had the lowest fiber intake (15 grams a day), according to a Finnish study of 21,903 male smokers aged 50 to 69, published in the December 1996 issue of Circulation. Earlier in the year, findings from an ongoing U.S. study of 43,757 male health professionals (some of whom were sedentary, overweight or smokers) suggest that those who ate more than 25 grams of fiber per day had a 36 percent lower risk of developing heart disease than those who consumed less than 15 grams daily. In the Finnish study, each 10 grams of fiber added to the diet decreased the risk of dying from heart disease by 17 percent; in the U.S. study, risk was decreased by 29 percent.

These results indicate that high-fiber diets may help blunt the effects of smoking and other risk factors for heart disease.

Obesity: Because insoluble fiber is indigestible and passes through the body virtually intact, it provides few calories. And since the digestive tract can handle only so much bulk at a time, fiber-rich foods are more filling than other foods--so people tend to eat less. Insoluble fiber also may hamper the absorption of calorie-dense dietary fat. So, reaching for an apple instead of a bag of chips is a smart choice for someone trying to lose weight.

But be leery of using fiber supplements for weight loss. In August 1991, FDA banned methylcellulose, along with 110 other ingredients, in over-the-counter diet aids because there was no evidence these ingredients were safe and effective. The agency also recalled one product that contained guar gum after receiving reports of gastric or esophageal obstructions. The manufacturer had claimed the product promoted a feeling of fullness when it expanded in the stomach.

Recent research suggests that as much as 35 grams of fiber a day is needed to help reduce the risk of chronic disease, including heart disease. A fiber supplement can help make up the shortfall, but should not be a substitute for fiber-rich foods. "Foods that are high in fiber also contain nutrients that may help reduce the risk of chronic disease," Saltsman notes. In addition, eating a variety of such foods provides several types of fiber, whereas some fiber supplements contain only a single type of fiber, such as methylcellulose or psyllium.

To fit more fiber into your day:

Read food labels. The labels of almost all foods will tell you the amount of dietary fiber in each serving, as well as the Percent Daily Value (DV) based on a 2,000-calorie diet. For instance, if a half cup serving of a food provides 10 grams of dietary fiber, one serving provides 40 percent of the recommended DV. The food label can state that a product is "a good source" of fiber if it contributes 10 percent of the DV--2.5 grams of fiber per serving. The package can claim "high in," "rich in" or "excellent source of" fiber if the product provides 20 percent of the DV--5 grams per serving.

Use the U.S. Department of Agriculture's food pyramid as a guide. If you eat 2 to 4 servings of fruit, 3 to 5 servings of vegetables, and 6 to 11 servings of cereal and grain foods, as recommended by the pyramid, you should have no trouble getting 25 to 30 grams of fiber a day.

Start the day with a whole-grain cereal that contains at least 5 grams of fiber per serving. Top with wheat germ, raisins, bananas, or berries, all of which are good sources of fiber.

When appropriate, eat vegetables raw. Cooking vegetables may reduce fiber content by breaking down some fiber into its carbohydrate components. When you do cook vegetables, microwave or steam only until they are al dente--tender, but still firm to the bite.

Avoid peeling fruits and vegetables; eating the skin and membranes ensures that you get every bit of fiber. But rinse with warm water to remove surface dirt and bacteria before eating. Also, keep in mind that whole fruits and vegetables contain more fiber than juice, which lacks the skin and membranes.

Eat liberal amounts of foods that contain unprocessed grains in your diet: whole-wheat products such as bulgur, couscous or kasha and whole-grain breads, cereals and pasta.

Add beans to soups, stews and salads; a couple of times a week, substitute legume-based dishes (such as lentil soup, bean burritos, or rice and beans) for those made with meat.

Keep fresh and dried fruit on hand for snacks.

About the Author

Robert Rogers is a writer in the Washington DC area. For more free tips and resources, visit his blog at

Health and Nutritional Information

Slikhaar TV 7 American crew fiber - new business style hairdo - Hair tutorials for men

US Auctions Australian Auctions Austrian Auctions Belgian Auctions Canadian Auctions French Auctions German Auctions Irish Auctions Italian Auctions Dutch Auctions Spanish Auctions Swiss Auctions GB Auctions

Best Match Items Ending First Newly-Listed Items First Price + Shipping: Lowest First Price + Shipping: Highest First

American Crew Men Fiber Pliable Molding Cream 85g 3oz NEW $11.95 Time Remaining: 26d 11h 29m Buy It Now for only: $11.95 Buy It Now

BLACK 8MM MENS TUNGSTEN FIBER ONE SIMULATED CZ Wedding Ring SIZE 10 $26.95 Time Remaining: 50m

Invicta Mens Reserve Sea Vulture Black Carbon Fiber Swiss Made Mechanical Watch $172.50 (20 Bids) Time Remaining: 1d 21h 3m

Tungsten Carbide Red Black Carbon Fiber Ring Mens Engagement Wedding Band Silver $17.49 Time Remaining: 14d 5h 3m Buy It Now for only: $17.49 Buy It Now

Invicta Mens Speedway Extreme Chronograph Black Carbon Fiber Dial Bracelet Watch $112.50 (12 Bids) Time Remaining: 22h 39m

MENS TUNGSTEN CARBON FIBER RING WEDDING BAND 9 10 11 12 $14.99 Time Remaining: 25d 8h Buy It Now for only: $14.99 Buy It Now

Power 10mm Mens Titanium Germanium Gold Carbon Fiber Bracelet Wristband w Box $0.99 (1 Bid) Time Remaining: 1h 22m

Invicta Mens Specialty Swiss Quartz Carbon Fiber Case Black Dial Lume Watch $47.01 (14 Bids) Time Remaining: 1d 21h 57m

10MM MENS TUNGSTEN CARBON FIBER RING WEDDING BAND 8 14 $14.99 Time Remaining: 29d 22h 44m Buy It Now for only: $14.99 Buy It Now

NEW INVICTA MENS 1540 RESERVE VENOM CHRONO BLACK CARBON FIBER DIAL SS WATCH $210.00 (30 Bids) Time Remaining: 23h 33m

Tungsten Carbide Mens Black Carbon Fiber Stripe Band Ring Size 5 15 $15.98 Time Remaining: 4d 13h 57m Buy It Now for only: $15.98 Buy It Now

8MM TUNGSTEN WEDDING BAND MENS RING BLACK CARBON Fiber Inlay Jewelry Size 6 15 $39.99 Time Remaining: 2h 42m Buy It Now for only: $44.99 Buy It Now

Invicta 10427 Mens DNA Racer Sport Carbon Fiber Dial Watch $52.00 (13 Bids) Time Remaining: 22h 49m Buy It Now for only: $139.00 Buy It Now

Invicta DNA Stainless Steel Mens Rubber Strap Watch $69.99 Time Remaining: 14d 17h Buy It Now for only: $69.99 Buy It Now

Very Nice Invicta Mens 3969 Corduba Collection Chronograph Carbon Fiber D $77.77 (9 Bids) Time Remaining: 21h 49m

New Titanium Mens Black Carbon Fiber Stripe Comfort Fit Wedding Band Ring $11.19 Time Remaining: 11d 1h 15m Buy It Now for only: $11.19 Buy It Now

NEW INVICTA 0563 Mens Russian Diver GMT Red Carbon Fiber Black Stainless Watch $46.88 (9 Bids) Time Remaining: 1d 9h 14m

Tungsten Carbide Mens Black Carbon Fiber Stripe Band Ring Size 8 15 $15.56 Time Remaining: 4d 13h 57m Buy It Now for only: $15.56 Buy It Now

Yellow Carbon Fiber lTungsten Carbide Mens Bracelet 9 $39.99 Time Remaining: 4h 42m

NEW MENS INVICTA 1680 SPECIALTY CARBON FIBER CHRONO BLACK RUBBER WATCH 595 NR $41.00 (10 Bids) Time Remaining: 1d 23h 9m

Mens Tungsten Ring Carbon Fiber Infinity Wedding Band Titanium Color Size 6 13 $39.44 Time Remaining: 12d 20h 59m Buy It Now for only: $39.44 Buy It Now

Smart Fibre Cotton Mens Black Thai Collar sz S Shirt $33.55 Time Remaining: 3h 58m

Tungsten Carbide Mens Black Carbon Fiber Stripe Band Ring Size 8 15 $15.99 Time Remaining: 15d 16h 33m Buy It Now for only: $15.99 Buy It Now

NEW MENS IMPERIOUS IMP1042 X WING CARBON FIBER CHRONO BLACK RUBBER SWISS WATCH $122.50 (9 Bids) Time Remaining: 1d 21h 41m

MENS JOE RODEO BROADWAY CARBON FIBER DIAL DIAMOND WATCH JOJINO JOJO 5 CT JRBR7 $1,072.80 Time Remaining: 10h 17m Buy It Now for only: $1,192.00 Buy It Now

8MM New Mens Tungsten Black Carbon Fiber Band Ring $8.99 Time Remaining: 10d 18m Buy It Now for only: $8.99 Buy It Now

New Mens Masonic Titanium Magnetic Bracelet with Black Carbon Fiber Insets mb108 $1.04 (2 Bids) Time Remaining: 21h 22m

10MM Tungsten White Carbon Fiber Band Mens Wedding Ring Engraving Available $62.99 Time Remaining: 1d 7h 49m Buy It Now for only: $62.99 Buy It Now

New Mens Bulova Accutron 28B194 Swiss Quartz Mirador Carbon Fiber Dial Watch $137.50 (10 Bids) Time Remaining: 16h 25m

INVICTA SEA HUNTER 0412 PRO DIVER CHRONOGRAPH BLACK CARBON FIBER MENS WATCH $278.00 (1 Bid) Time Remaining: 2d 8h 17m

Glowbys Fiber Optic Extensions Hair Costume Prom Wedding Coachella Burning man $3.65 Time Remaining: 23d 14h 39m Buy It Now for only: $3.65 Buy It Now

NEW MENS IMPERIOUS IMP1037 X WING YELLOW CARBON FIBER BLACK CHRONO SWISS WATCH $100.00 (10 Bids) Time Remaining: 1d 21h 39m

Titanium Black Carbon Fiber Stripe Comfort Fit Mens Wedding Band Ring size 8 14 $13.59 Time Remaining: 11d 4h 49m Buy It Now for only: $13.59 Buy It Now

NEW Ebel 1911 BTR Mens Carbon Fiber Dial Chronograph Date Watch chrono 1215863 $2,950.00 Time Remaining: 21h 8m Buy It Now for only: $3,750.00 Buy It Now

MP5 Fashion Mens Fibre Wash Wear Casual Pants Plaid + Blet Khaki SzM L XL 2XL $21.15 Time Remaining: 22d 8h 34m Buy It Now for only: $21.15 Buy It Now

CASIO EDIFICE EF528SP 1A MENS CARBON FIBER DIAL STAINLESS STEEL DRESS WATCH 100M $149.98 Time Remaining: 19h 57m Buy It Now for only: $169.98 Buy It Now

Skagen Mens Model 233XXLT Carbon Fiber Dial Stainless Steel WatchFree Ship $51.99 Time Remaining: 8h Buy It Now for only: $79.99 Buy It Now

Ti Titanium Mens Black Carbon Fiber Stripe Comfort Fit Wedding Band Ring $11.99 Time Remaining: 21d 12h 37m Buy It Now for only: $11.99 Buy It Now

NEW Invicta Mens Russian Diver GMT Carbon Fiber Swiss Quartz Date Watch 0563 $8.27 (3 Bids) Time Remaining: 4d 21h 51m

Power 8mm Womens Mens Titanium Germanium Gold Carbon Fiber Bracelet Balance Band $12.99 Time Remaining: 7d 6h 47m Buy It Now for only: $12.99 Buy It Now

Renato Mens Wilde Beast Chronograph Carbon Fiber Stainless Steel Watch $440.00 Time Remaining: 11h 18m Buy It Now for only: $490.00 Buy It Now

JUMBOMens CHASE DURER BOMBER COMMAND WatchMILITARY DIVERSCARBON Fiber DIAL $249.99 Time Remaining: 19h 59m Buy It Now for only: $350.00 Buy It Now

8MM Tungsten Black Carbon Fiber Mens Ring Band SZ7 13 $13.88 Time Remaining: 4d 1h 22m Buy It Now for only: $13.88 Buy It Now

Mens ESQ Stainless Steel Black Carbon Fiber Watch As Is $0.99 Time Remaining: 2d 9h 15m

Bulova Precisionist Champlain Titanium Black Carbon Fiber Mens Watch 96B133 NEW $339.35 Time Remaining: 27d 13h 56m Buy It Now for only: $339.35 Buy It Now

Mens Smart Fibre Brown Thai Collar Big Button L46 Shirt $32.63 Time Remaining: 3h 8m

MENS TUNGSTEN RING TUNNING CARBON FIBER INLAY SIZE 6 15 $39.99 Time Remaining: 5h 39m Buy It Now for only: $44.99 Buy It Now

CYZ Mens Bamboo fiber Underwear Boxer Brief $7.99 Time Remaining: 29d 11h 22m Buy It Now for only: $7.99 Buy It Now

CASIO EF562D 7A EDIFICE MENS WHITE DIAL STAINLESS STEEL CARBON FIBER DRESS WATCH $80.00 Time Remaining: 19h 52m Buy It Now for only: $89.95 Buy It Now

DIADORA TEAM RACER FIBRA ROAD CYCLING SHOES CARBON FIBER EURO 37 MENS YOUTH 5 $64.99 Time Remaining: 29d 12h 57m Buy It Now for only: $64.99 Buy It Now

Skagen Mens Model 233XXLT Carbon Fiber Dial Stainless Steel WatchFree Ship $51.99 Time Remaining: 11h 28m Buy It Now for only: $79.99 Buy It Now

Kenneth Cole REACTION Men's Brushed Nickel Rectangle Cufflinks With Carbon Fiber,Nickel,One Size List Price: $48.00 Sale Price: $36.00 You save: $12.00 (25%)   Eligible for free shipping! Availability: Usually ships in 24 hours See Reviews For This Product

Black Ceramic Tungsten and Carbon Fiber Combination link Bracelet for Men List Price: $249.99 Sale Price: $49.99 You save: $200.00 (80%)   Eligible for free shipping! Availability: Usually ships in 24 hours See Reviews For This Product Description A must for any wardrobe this bracelet features a unique combination of Ceramic, Tungsten and Carbon Fiber. This sleek bracelet features watch style links in a stylish pattern. The H shaped Black Ceramic links contain Carbon Fiber accents, the joining links are pyramid shape and made up of Tungsten...

Invicta Men's 0554 Russian Diver Collection Carbon Fiber Black Rubber Watch List Price: $895.00 Sale Price: $79.99 You save: $815.01 (91%)   Eligible for free shipping! Availability: Usually ships in 24 hours See Reviews For This Product Description Swiss quartz movement and water resistance to 330 feet (100 meters) are just two highlighted features of the Invicta Men's Russian Diver Collection Watch. Underneath a scratch-resistant mineral crystal resides this watch's attractive blue patterned dial, which features a date window at the three o'clock position and Arabic hour markers...

American Crew Forming Cream, Medium Hold with Medium Shine, 3-Ounce Jars (Pack of 2) List Price: $31.92 Sale Price: $22.92 You save: $9.00 (28%)   Eligible for free shipping! Availability: Usually ships in 24 hours See Reviews For This Product Description American Crew Forming Creme for Men

Nikon 8072 Microfiber Cleaning Cloth Sale Price: $9.85   Eligible for free shipping! Availability: Usually ships in 24 hours See Reviews For This Product

Genuine Carbon Fiber Wallet Sale Price: $38.95   Eligible for free shipping! Availability: Usually ships in 1-2 business days See Reviews For This Product Description Brand new high-quality product.

Spider-Man Fiber Optic Child Costume - 4 to 6 - Kid's Costumes List Price: $50.00 Sale Price: $37.95 You save: $12.05 (24%)   Eligible for free shipping! Availability: Usually ships in 1-2 business days See Reviews For This Product Description This is an offically licensed Marvel Heroes costume. This Spiderman costume includes jumpsuit with a fiber optic spider on the chest and hood with fiber optic around the eyes. The fiber optics are powered by a battery that can be replaced...

AMERICAN CREW by American Crew FIBER PLIABLE MOLDING CREME 3 OZ List Price: $15.96 Sale Price: $13.57 You save: $2.39 (15%)   Eligible for free shipping! Availability: Usually ships in 24 hours See Reviews For This Product Description Launched by the design house of American Crew in , AMERICAN CREW by American Crew for Men posesses a blend of: Designed To Address Unique Hair And Lifestyle Needs. A Leader In Mens Grooming. American Crew Provides Men With Great Products And Is Committed To Showing Them New Ways Of Incorporating Style Into Their Lives It is recommended for wear.

American Crew 'Fiber' Men's 3-oz Hair Styling Cream $15.99 Fiber from American Crew is designed to sculpt and mold short, choppy hair styles. With a lasting hold and matte finish, this styling cream can also be used throughout the day for touch ups.