Fiber does a lot more than just ensure bowel regularity — it has positive effects on the rest of the body, and the mind as well.
Found in plant foods, fiber passes through the gastrointestinal tract largely undigested. The complex carbohydrate comes in two varieties, soluble (which partially dissolves in water) and insoluble, often found in the same foods. While it may seem odd to attribute health benefits to a carb you can’t absorb, fiber boasts anti-inflammatory properties that can boost immune responses, besides playing several important roles in the digestive and cardiovascular systems.
Researchers are cautious about ascribing some study results to fiber alone, since foods rich in fiber — whole grains, legumes, fruits, vegetables, nuts, and seeds — are also sources of so many vitamins, minerals, and antioxidants that are critical to good health. Because of this synergy, the American Dietetic Association recommends that we seek our daily allowance of fiber — 20 to 35 grams — from foods as much as possible before turning to supplements.
Here are eight ways fiber contributes to your well-being and some tips to get more fiber in your diet.
1. Cholesterol/Heart disease
Soluble fiber helps lower total blood cholesterol and low-density lipoprotein, or "bad," cholesterol levels, along with triglycerides. It binds with bile acids, which are responsible for breaking down fats, in the intestinal tract, allowing them to be excreted. The body replaces lost bile acids by synthesizing them from blood cholesterol, reducing levels in the bloodstream.
Cholesterol is a factor in atherosclerosis, the accumulation of plaque that causes the coronary arteries to harden and narrow, increasing blood pressure and the risk of heart attack from total blockage. A Harvard study of more than 40,000 male health professionals linked a high total dietary fiber intake to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake; findings were similar in a study of female nurses. The Food and Drug Administration allows producers of foods that contain specified amounts of soluble fiber from oats, barley, and psyllium husk to claim that eating them may reduce the risk of heart disease.
