High-Fiber Diet Health Article

Description

The American Dietetic Association recommends eating 25–35 g of fiber daily. A person can meet this fiber requirement by consuming two to three servings of fruits and three to five servings of vegetables every day. To increase fiber intake, a person should eat more of the following high-fiber foods: whole grains, beans, fruits (preferably with skins on), roots and leafy vegetables, broccoli or carrots. As an added bonus, he or she will also receive other health benefits provided by the vitamins, minerals, antioxidants and cancer-fighting phytochemicals in these foods.

Preparations

For the greatest benefit to health, people should have both soluble and insoluble fiber in their diet, preferably in a 50:50 ratio. The following foods are good sources of insoluble fiber:

• wheat bran
• whole wheat products
• cereals made from bran or shredded wheat
• crunchy vegetables
• barley
• grains
• whole-wheat pasta
• rye flour

Good sources of soluble fiber include:

• oats
• oat bran
• oatmeal
• apples
• citrus fruits
• strawberries
• dried beans
• barley
• rye flour
• potatoes
• raw cabbage
• pasta

Precautions

High-fiber therapy must be part of a balanced diet that includes adequate water intake and also provides the proper amounts of essential vitamins and minerals, including calcium, iron and zinc.

Side effects

Some side effects such as loose bowel movements, excessive gas, or occasional stomach pain have been reported from high-fiber diets. However, a 2002 report told of a study that followed more than 1,000 women on varying amounts of fiber intake. Those with higher dietary fiber consumption did not report expected symptoms of bloating, gas and stomach upset, so most people can enjoy the benefits of fiber with minimal side effects.

Research & general acceptance

As a result of the large volume of scientific evidence supporting the use of fiber in disease prevention and treatment, high-fiber diet treatments have been accepted and advocated by practitioners of alternative and conventional medicine alike. High-fiber diets have been endorsed by the American Heart Association, the American Dietetic Association, the National Cancer Institute, the National Research Council, and the United States Department of Health and Human Services.

BOOKS

Murray, Michael, and Joseph Pizzorno. Encyclopedia of Natural Medicine, revised 2nd edition. Rocklin, CA: Prima Health, 1998.

Winick, Myron. The Fiber Prescription. New York: Fawcett Columbine, 1992.

PERIODICALS

"Fight Prostate Cancer with High Fiber Vegan Diet." Natural Life (July-August 2002): 8.

"High-fiber Diet Increases Triglycerides in Type 2 Diabetics." Diabetes Week (March 24, 2003): 17.

Mangels, Reed. "High Fiber Diet without the Worry of Discomfort." Vegetarian Journal (July-August 2002): 20–21.

Sullivan, Michele G. "More Fiber, Less Fat may Reduce Breast Cancer Risk." Family Practice News (January 15, 2003): 30.

ORGANIZATIONS

American Association of Naturopathic Physicians. P.O. Box 20386. Seattle, WA 98102. (206) 323-7610.

Mai Tran

Teresa G. Odle