Health Effects of Eating Fiber

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Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk.
In the United States, coronary heart disease is a leading cause of death for both men and women. This disease is characterized by a buildup of cholesterol-filled plaque in the coronary arteries—the arteries that feed the heart. This causes them to become hard and narrow, a process referred to as atherosclerosis. Total blockage of a coronary artery produces a heart attack.

High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. Cereal fiber, which is found in grains, seemed particularly beneficial. A related Harvard study of female nurses produced quite similar findings.

Fiber intake has also been linked with the metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body's main fat-carrying particle, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of cereal fiber and whole grains may somehow ward off this increasingly common syndrome.

Fiber and Constipation
Constipation is the most common gastrointestinal complaint in the United States and is of particular concern to the elderly. The good news is that the gastrointestinal tract is highly sensitive to dietary fiber, and consumption of fiber seems to relieve and prevent constipation. The fiber in wheat bran and oat bran seems to be more effective than similar amounts of fiber from fruits and vegetables. Experts recommend increasing fiber intake gradually rather than suddenly. As fiber intake is increased, the intake of beverages should also be increased, since fiber absorbs water.