The Benefits of Dietary Fiber

The old adage, "An apple a day keeps the doctor away," couldn't ring more true today, as Americans are finally beginning to realize the staggering health benefits of dietary fiber.

Boosting the fiber content of your diet does not mean you'll be gnawing on cardboard day in and day out...or even be required in the kitchen any longer than non-fiber eaters.

In fact, a diet high in fiber (nutritionists recommended an intake of anywhere between 25 to 35 grams daily) can be convenient and tasty – as easy as a bowl of bran cereal topped with berries...or as exotic as say, conchiglie with artichoke sauce, a simple pasta recipe that contains nearly 20 grams of fiber in one serving. There are no limitations!

Many experts will agree that a proper diet is conscious of calories, balanced nutrition, vitamins, avoidance of dangerous foods such as saturated fats, and gives proper attention to all sources of dietary fiber from fruits, vegetables, whole grains, nuts and even seeds.

Dietary fiber has long been reported to have many health benefits, but the big five – those with the most science to back them up – are: improvements in gastrointestinal health, improvements in glucose tolerance and insulin response, reduction of hyperlipidaemia, hypertension and other coronary heart disease risk factors, reduction in the risk of developing some cancers, and increased satiety...hence, some degree of weight management.

Under the less trendy term "roughage", fiber enjoyed high praise among our grandparents, and during the 1970s its image was once again rewarded by British physician Dennis Burkett, who practiced for many years in rural Africa. He attributed the rarity of illnesses such as hernias, hemorrhoids, diabetes, diverticulitis (small outpunchings of the large intestine), heart disease and bowel disease in that area to native diets rich in whole grains, seeds, roots, vegetables and nuts. He blamed the high incidence of these disorders in Western countries on a lack of dietary fiber.

His conclusions resulted in a resurgence in the popularity of fiber, a massive promotion of bran cereals, followed by the oat bran craze.

And then there was a long silence as dietary fiber again took a back seat. But high fiber isn't just limited to oats anymore, and those looking to begin a healthy diet rich in fiber are encouraged to get their daily dose from a variety of sources. And don't worry, there are plenty to choose from!

However, recent studies are bringing the benefits of fiber back to the forefront once again. Realizing the benefits of this essential nutrient, the American Food and Drug Administration (FDA) has permitted product labels to carry health claims that oatmeal and oat cereals may reduce the risk of heart disease - as part of a diet low in fat and cholesterol. But high fiber isn't just limited to oats anymore, and those looking to begin a healthy diet rich in fiber are encouraged to get their daily dose from a variety of sources. And don't worry, there are plenty to choose from!