Fiber Is IN as a Dietary Supplement – Get the Facts

The US Department of Agriculture finds that dietary fiber information is the only food labeling component to have seen an increase in use by consumers over the last 10 years. Tufts University Health and Nutrition Letter has published an excellent report on the most important facts we should know about fiber. Here are the high points:

• Dietary fiber isn’t absorbed through your intestines – it just passes through, almost unchanged. When fermented within the colon, it produced acids that stimulate bowel function.
• There are 6 main types of plant fiber: cellulose, hemi-cellulose, pectin, gum, mucilage, and lignin. Cellulose, lignin, and many hemi-celluloses are insoluble. The others are soluble in water; they slow down the rate of stomach emptying, making you feel full longer. The insoluble fibers, on the other hand, adsorb water and increase stool bulk, fighting constipation.

Increased fiber intake can:

Help prevent hemorrhoids

Reduce the risks of digestion disorders (e.g. IBS) and diverticulosis.

Improve blood cholesterol levels, especially LDL cholesterol.

Combat high blood pressure

Control blood sugar levels, reduce type 2 diabetes risk.

Help with weight control

Reduce the risk of cancer – maybe

Help you live longer

All of these benefits (except for reducing cancer) have been documented in clinical studies or convincing epidemiological work. The effect of fiber intake on colon cancer is not established, although there is a reduction in small intestinal cancer (a very rare condition) with increased fiber consumption.

The newsletter report contains much more about fiber – especially a listing of the fiber content of a number of common foods. I can recommend it strongly.