One group was put on a high fiber diet, while the other group followed a lower fiber diet. After 3 to 4 years, the two groups were compared and no difference was found in rates of colon polyps—noncancerous growths that can turn into cancer.
In this case, the path of discovery led from widespread belief in a clear link between fiber and colon cancer to acceptance of the likelihood that there was no strong link between the two. What may start as a clear connection based on findings from broad, descriptive studies can slowly unravel as more and better-quality research unveils the true nature of a relationship.
However, keep in mind that a weak relationship is difficult to exclude altogether. A large-scale study 27 led by researchers at Harvard T. Chan School of Public Health showed findings that higher fiber intake reduces breast cancer risk, suggesting that fiber intake during adolescence and early adulthood may be particularly important. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies.
Arch Intern Med. Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study. Carbohydrate nutrition, insulin resistance, and the prevalence of the metabolic syndrome in the Framingham Offspring Cohort.
Diabetes Care. Whole-grain intake and the risk of type 2 diabetes: a prospective study in men. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women. Glycemic index, glycemic load, and cereal fiber intake and risk of type 2 diabetes in US black women.
A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr. Dietary fiber and the risk of colorectal cancer and adenoma in women. N Engl J Med. Dietary fiber intake in young adults and breast cancer risk. Pediatrics 3. The contents of this website are for educational purposes and are not intended to offer personal medical advice.
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Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals. Start your day with fiber. Look for whole grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more. Replace white rice, bread, and pasta with brown rice and whole grain products.
Experiment with wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. Choose whole grain bread for toast and sandwiches. Bulk up your baking. When baking at home , substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour.
In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies. Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta. Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol.
You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals. Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet. Here are some simple strategies that can help:.
Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt. Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.
Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert. Top with cream or frozen yogurt for a delicious treat. Eat whole fruits instead of drinking fruit juice. An 8oz. Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears. Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
Bulk up soups and salads. Liven up a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very high in fiber and can be added to salads or eaten as a snack. Beans, peas, lentils, and rice make tasty high-fiber additions to soups and stews. Add kidney beans, peas, or lentils to soups or black beans to a green salad. Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time.
A handful of nuts can also make a healthy, high-fiber snack. This helps to maintain lower blood sugar levels and prevent a rapid rise in blood insulin levels, which has been linked with obesity and an increased risk of diabetes.
If you have diabetes, eating a diet high in fibre slows glucose absorption from the small intestine into your blood. This reduces the possibility of a surge of insulin — the hormone produced by the pancreas to stabilise blood glucose levels. Increasing dietary fibre and wholegrain intake is likely to reduce the risk of cardiovascular disease, type 2 diabetes, weight gain and obesity, and increase your overall mortality.
Studies have shown that dietary fibre, cereal fibre and wholegrains are protective against some forms of cancer. Fibre is thought to decrease bowel cancer risk by increasing stool bulk, diluting possible carcinogens present in the diet and decreasing transit time through the colon. Also, bacterial fermentation of fibre leads to the production of short-chain fatty acids, which are thought to have protective effects.
One large-scale study also found that a higher fibre diet during adolescence and young adulthood may reduce women's breast cancer risk. Fibre is even more important for older people.
The digestive system slows down with age, so a high-fibre diet becomes even more important. A high-fibre diet may not prevent or cure constipation unless you drink enough water every day.
Some very high-fibre breakfast cereals may have around 10g of fibre per serve. If this cereal is not accompanied by enough fluid, it may cause abdominal discomfort or constipation. Many adults do not consume enough fibre — on average, most Australians consume 20—25g of fibre daily.
Make sure you stick to the recommended intake and slowly introduce fibre into the diet to avoid any negative outcomes. A sudden switch from a low-fibre diet to a high-fibre diet may lead to some abdominal pain and increased flatulence wind.
Also, very high-fibre diets more than 40g daily are linked with decreased absorption of some important minerals such as iron, zinc and calcium. This occurs when fibre binds these minerals and forms insoluble salts, which are then excreted. This could result in an increased risk of developing deficiencies of these minerals in susceptible people.
Also, it is better to get fibre from food sources rather than from fibre supplements, as these can aggravate constipation, especially if you do not increase the amount of water you drink daily. This page has been produced in consultation with and approved by:. The type of pain felt in the abdomen can vary greatly. Children may feel stomach pain for a range of reasons and may need treatment. The size of a standard drink can vary according to the type of alcohol.
Around half of cases of anal fissures heal by themselves with proper self-care and avoidance of constipation. A common misconception is that anorexia nervosa only affects young women, but it affects males and females of all ages.
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