Dr. HingHau Tsang's Crusade on Nutrition

 

Newsletter #92 --- The enormous health benefits of fiber

 

The health benefit of fiber is numerous and enormous.

Fiber refers to the parts of plant foods that humans cannot digest. It is generally classified into insoluble and soluble fiber.

Soluble fiber helps lower cholesterol levels by binding cholesterol in the intestinal tract and increasing its elimination from the body. Good sources include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits and strawberries. Insoluble fiber helps prevent bowel problems such as constipation and promotes the health of the digestive system. It is simply the undigestible part of food that doesn’t dissolve in water. Sources include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips and cauliflower.

Unfortunately, it is very difficult to get optimal levels of fiber in the typical American diet alone.

The American diet is generally very low in fiber, too much refined grain products and very few vegetables and fruit.

Insufficient fiber in the diet can contribute to constipation.

Consumption of fiber helps reduce the risk of many diseases. This is evidenced by thousands of scientific studies already published.

Most scientific studies suggest that at least 35- 40 grams of fibers per day is needed for us to get the maximum benefits.

What are the health benefits of consuming fiber?

Here are the findings from published scientific studies

  1. Fiber helps reduce the risk of diabetes. Fiber helps decrease the absorption of foods. Fiber helps lower the glucose load in our blood and helps lowering the insulin level. Chronically high insulin levels leads to type II diabetes and heart disease.
  2. Fiber helps decrease your cholesterol. Many studies have shown that dietary fiber can help reduce cholesterol levels. Oat bran and supplemental fiber have both been shown to do this. Konjac fiber is a starch from the root of the konjac plant (Amorphophallus konjac) that grows in China and Japan. The Japanese regard konjac as a health food, especially good for intestinal function. The main component of the konjac root is Glucomannan, a water-soluble dietary fiber. Glucomannan is effective for reducing total Cholesterol. Glucomannan reduces LDL ("bad") cholesterol and increase HDL ("good") cholesterol. Studies have also found evidence that glucomannan can improve blood sugar control and lower blood pressure. Two studies published in the Journal of the American College of Nutrition (one in October 2002 and another in February 2003) suggest that glucomannan can help reduce cholesterol. The second study was conducted among 22 patients with diabetes and found that a konjac glucomannan supplement reduced both glucose and cholesterol levels.
  3. Fiber helps decrease the risk of heart disease. A recent article published in the Archives of Internal Medicine found that for every 10 grams of daily fiber consumed, the risk of heart disease was reduced by 14%, and the risk of dying from heart disease was reduced by 27%. Fiber decreases the level of C-reactive protein (CRP) and thus helps decrease the risk of heart disease. Elevated level of C-reactive protein (CRP) is a risk factor for cardiovascular disease. Fiber aids in weight reduction. When taken before a meal, fiber causes a feeling of fullness, which reduces appetites and eat less. Fiber helps delay the emptying of your stomach and slow the absorption of food in the intestine. This long-lasting feeling of fullness helps further to reduce the need to overeat. Dietary fibers, consisting of Glucomannan, Carrot Root, Celery Stalk and leaves, Citrus Pectin and Apple Pectin, when hydrated, contribute substantially to the volume of stomach contents and help provide a feeling of fullness. Results of one eight-week trial published in the International Journal of Obesity in 1984 suggested that supplements containing Glucomannan fiber might aid in weight loss.
  4. A daily intake of fiber is needed for proper intestinal function. Eat a high-fiber diet with lots of fresh organic whole fruits and vegetables. Eat bran, or drink prune juice daily. Fiber decreases the transit time of stools, as well as the absorption of toxins from the stool. A high-fiber cereal (more than 8 grams fiber per serving) plus generous amounts of vegetables, fruits and legumes is especially important for avoiding constipation. Bran and prunes are particularly effective in relieving constipation. Take supplement like Psyllium which is a natural dietary fibers for promoting bowel regularity. Make sure to drink at least 8 ounces of water when you take Psyllium.
  5. Fiber helps reduce the risk of many kinds of cancer.

Good sources of fiber include bran cereals, beans, vegetables, fruit and whole grains. Psyllium seed, flax seed and nuts are excellent sources of fiber. To get more fibers from your diet, be sure to eat the low - moderate glycemic vegetables (carrots, lentils) and fruits. The best fruits are the berries; they contain high levels of antioxidants and fiber. Vegetables are probably even more important than fruit. In addition to fiber, vegetables such as broccoli and cabbage contain high levels of antioxidants as well as cancer fighting substances.

Be sure to take high quality fiber supplement daily. Nowadays fiber has been made easier to take. Psyllium comes in capsule form so you can avoid both the time-consuming mess of mixing and the gritty, terrible-taste. Glucomannan helps reduce glucose and cholesterol level and aids in appetite control and weight reduction. Make sure to drink at least 8 ounces of water when you use these supplements.

 

References

1. Venter CS, Kruger HS, Vorster HH, et al. The effects of dietary fiber component konjac-glucomannan on serum cholesterol levels of hypercholesterolemic subjects. Hum Nutr Food Sci Nutr. 1987;41F:55–61.

2. Doi K. Effect of konjac fibre (glucomannan) on glucose and lipids. Eur J Clin Nutr. 1995;(Suppl 3):190–197.

3. Vuksan V, Jenkins DJ, Spadafora P, et al. Konjac-mannan (glucomannan) improves glycemia and other associated risk factors for coronary heart disease in type 2 diabetes. A randomized controlled metabolic trial. Diabetes Care. 1999;22:913–919.

4. Arvill A, Bodin L. Effect of short-term ingestion of konjac glucomannan on serum cholesterol in healthy men. Am J Clin Nutr. 1995;61:585–589.

5. Reffo GC, Ghirardi PE, Forattani C. Double-blind evaluation of glucomannan versus placebo in postinfarcted patients after cardiac rehabilitation. Curr Res Ther. 1990;47:753–758.

6. Walsh DE, Yaghoubian V, Behforooz A. Effect of glucomannan on obese patients: a clinical study. Int J Obes. 1984;8:289–293.

7. Todd PA, Befield P, Goa KL. Guar gum: a review of its pharmacological properties and use as a dietary adjunct in hypercholesterolemia. Drugs 1990;39:917-28.

8. Jacobs DR Jr, Marquart L, Slavin J, Kushi LH. Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer 1998;30:85-96.

9. Fuchs CS, Giovannucci EL, Colditz G, et al. Dietary fiber and the risk of colorectal cancer and adenoma in women. N Engl J Med 1999;340:169-76.

10. O’Keefe SJD, Kidd M, Espitalier-Noel G, Owira P. Rarity of colon cancer in Africans is associated with low animal product consumption, not fiber. Am J Gastroenterol 1999;94:1373-80.

11. Hylander B, R�er S. Effects of dietary fiber intake before meals on weight loss and hunger in a weight-reducing club. Acta Med Scand 1983;213:217-20.

12. Adlercreutz H, Fotsis T, Hekkinen R, et al. Excretion of the lignans enterolactone and enterodiol and of equol in omnivorous and vegetarian postmenopausal women and in women with breast cancer. Lancet 1982;2:1295-9.

13. Jacobs DR, Pereira MA, Meyer KA, Kushi LH. Fiber from whole grains, but not refined grains, is inversely associated with all-cause mortality in older women: the Iowa women’s health study. J Am Coll Nutr 2000;19(3 Suppl):326S–30S.

14. Shah PJR. Unprocessed bran and its effect on urinary calcium excretion in idiopathic hypercalciuria. Br Med J 1980;281:426.

15. Ebisuno S, Morimoto S, Yoshida T, et al. Rice-bran treatment for calcium stone formers with idiopathic hypercalciuria. Br J Urol 1986;58:592–5.

16. Gough A, Sheeran T, Bacon P, Emery P. Dietary advice in systemic sclerosis: the dangers of a high fibre diet. Ann Rheum Dis 1998;57:641–2.

17. Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr 1999;69:30-42.

18 Jenkins DJA, Kendall CWC, Ransom TPP. Dietary fiber, the evolution of the human diet and coronary heart disease. Nutr Res 1998;18:633-52 [review].

19. Wolk A, Manson JE, Stampfer MJ, et al. Long-term intake of dietary fiber and decreased risk of coronary hart disease among women. JAMA 1999;281:1998-2004.

20. Anderson JW, Gustafson NS, Bryart CA. Tietyen-Clark J. Dietary fiber and diabetes. J Am Diet Assoc 1987;87:1189-97.

21. Nuttall FW. Dietary fiber in the management of diabetes. Diabetes 1993;42:503-8.

22. Salmeron J, Manson JAE, Stampfer MJ, et al. Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women. JAMA 1997;277:472-7.

23. Kritchevsky D. Protective role of wheat bran fiber: preclinical data. Am J Med 1999;106(1A):28S-31S.

24. Ausman LM. Fiber and colon cancer: does the current evidence justify a preventive policy? Nutr Rev 1993;51:57-63 [review].

 

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Dr. Tsang wishes to share his knowledge & Opinion with the public regarding the importance of " Nutritional Supplements ". This is for your information only. Drugs have powerful effects on the body, so please don't abruptly stop taking any prescription medication. Always consult your physician or health care provider before you use any nutritional supplement or switch from drugs to natural health products. 

 

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