The high-fiber diet aims to increase fiber intake to 25 to 40 grams per day, an
amount linked to reduced risk of many chronic diseases, including cancer,
heart disease, certain gastrointestinal conditions, and perhaps even obesity. As each has different benefits, both soluble
fiber (found in beans, oats, and fruits) and insoluble fiber (found in vegetables, whole
grains, and fruit skins) sources should be included in the diet. This diet does not restrict
intake of any nutrients or foods; however, increasing fiber intake could naturally decrease
calorie intake as high-fiber foods can be filling. This in turn could lead to weight loss.
Get the right amount—The average American gets about 10 grams of fiber per
day, while the USDA Dietary Guidelines recommends 20 to 25 grams per day.
Easy does it—Increase fiber intake slowly to avoid unpleasant side
effects.
Stay hydrated—Be sure to drink adequate water when eating a high fiber
diet.
Best bets: Beans and legumes, whole grains, fruits, and vegetables
Some scientists believe that whole grains, containing high amounts of insoluble fiber,
protect against several forms of cancer. In an
analysis of the data from many studies, people who eat relatively high amounts of whole grains
were reported to have low risks of lymphomas and cancers of the pancreas, stomach, colon, rectum, breast, uterus, mouth, throat, liver, and thyroid.
Most research focusing on the relationship between cancer and fiber has focused on breast and
colon cancers.
A diet high in fiber is protective against
heart disease. Soluble fiber from beans,
oats, psyllium seed, and fruit pectin has
lowered cholesterol levels in most trials.
Diets high in overall fiber have reduced
triglyceride levels in several clinical trials, but have had no effect in others. Research
suggests that soluble, not insoluble, fibers are helpful in lowering triglyceride levels. A
high-fiber diet that features both soluble and insoluble fibers also seems to reduce the risk
of both fatal and nonfatal heart attacks.
High-fiber diets also may be beneficial for certain gastrointestinal conditions. Fiber
slows the movement of food and acidic fluid from the stomach to the intestines. It may help
people with duodenal ulcers by reducing the
exposure of the small intestine to stomach acids.
Diverticular disease has become increasingly common and is thought to be due primarily to
the consumption of a low-fiber diet; diets high in fiber have consequently been shown to
protect against diverticular disease.
Preliminary evidence suggests that high-fiber diets also may benefit people with type 2 diabetes, as well people with chronic
pancreatitis. More research is needed to confirm these relationships.
In addition to reducing the risk of certain chronic diseases, high-fiber diets may have
other benefits. Fiber fills the stomach, thereby reducing appetite. Recent research has
suggested that high-fiber diets may protect against obesity. Increased intake of fiber promotes digestive
health and reduces constipation. Additionally,
high fiber foods are generally rich in vitamins, minerals, and phytonutrients that are
important for overall health.
Although people can be allergic to certain
high-fiber foods (most commonly wheat),
high-fiber diets are more likely to improve health than cause any health problems. Beans, a
good source of soluble fiber, contain special sugars that are often poorly digested, often
leading to flatulence (gas). Cooking beans with
kombu (a type of seaweed), epazote (a Mexican herb), or using an enzyme supplement called
alpha-galactosidase can help reduce this problem by improving digestion of these sugars. The
following cooking method can help too: When cooking dried beans, be sure to soak them
overnight, then drain and rinse the beans. Cover with water again, bring to a boil, and skim
the foam off the top of the water before reducing the heat to a simmer to finish cooking.
It is important to drink adequate fluids, especially water, when increasing fiber intake to
minimize the possibility of constipation.
Fiber reduces the absorption of most minerals. To minimize this effect, multimineral supplements should not be taken at the
same time as a high-fiber meal.
What do I need to avoid?
Avoid food products made with processed grains, such as white flour or white rice, as they
contain minimal fiber content.
Eat fresh fruits and vegetables, as opposed to drinking fruit and vegetable juices, since
fiber is removed during the juicing process.
Are there any groups or books associated with this diet?
High Fiber, High Flavor: Delicious Recipes for Good Health
by Rosemary Moon, Toronto: Firefly Books, 2000.
The New Moosewood Cookbook by Mollie Katzen, Berkeley, CA:
Ten Speed Press, 2000.
366 Delicious Ways to Cook Rice, Beans, and Grains by Andrea
Chesman, New York: Plume, 1998.
The Corinne T. Netzer Fiber Counter by Corinne T. Netzer,
New York: Dell Books, 1994.
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The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
