Emma McGowan NatureCity author & contributor

People usually associate fiber with benefits to their digestive systems but research has been proving that there are more health benefits than just digestion. A recent Swedish study suggests that high fiber intake could be associated with lower risk of cardiovascular disease.

The researchers were based at Lund University in Sweden. Their findings were published online ahead of print on February 27, 2012, in the journal PloS One.

The study included 8,139 men and 12,535 women between the ages of 44 and 73 who participated in the Malmo Diet and Cancer cohort in Sweden. None of the participants had a history of cardiovascular disease or diabetes.

The researchers determined eating habits through a food frequency questionnaire and interview. They also collected sociodemographic and lifestyle data.

Over 13.5 years of follow up, 1,089 men and 687 women reported instances of cardiovascular disease. The researchers noted that high fiber intake was associated with lower risk of ischemic cardiovascular disease in women and ischemic stroke in men.

Despite the fact that the results were more pronounced in women, the researchers were excited to find heart protective effects of fiber in men as well.

Previous studies have linked fiber consumption with lowering total cholesterol and LDL cholesterol, regulating blood sugar for people with diabetes and breast cancer prevention.

Soluble fiber can be found naturally in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber can be found in whole wheat and grains, brown rice, fruit, broccoli, cabbage and dark leafy vegetables.

Sarah McGowan-Freije, NatureCity author & contributor

Reduced insulin sensitivity results in your body becomes less efficient at utilizing insulin to remove sugar from the blood, requiring increasing amounts of insulin to keep blood sugar levels stable. A recent study from researchers at National Starch suggests that a small daily amount of resistant starch could improve insulin sensitivity in men.

Resistant starch is a type of starch that does not digest but instead ferments in the large intestine where it acts like a dietary fiber.

The study, which will be published in the April 2012 issue of the Journal of Nutrition, included 33 overweight men and women with an average age of 49.5 and an average BMI of 30.6 kg/m2. The participants received three different interventions over the course of the study:

1. 15 grams daily of Hi-maize 260 resistant starch

2. 30 grams daily of Hi-maize 260 resistant starch

3. Placebo

After 4 weeks, the participants completed a 3 week washout period and then randomly crossed to the other groups. This was repeated until all of the individuals completed each intervention.

The male participants showed a 56% improvement in insulin sensitivity in the 15 gram group and a 73% improvement in the 30 gram group, but the women showed no noticeable change.

The researchers believe that the difference noted between the two genders is possibly related to difference in how long food takes to travel through the gastrointestinal system, different reactions to the gut fermentation process, or something related to the menstrual cycle.

Studies have shown that resistant starch can aid in weight management, help maintain a healthy digestive system and contribute to eye health. It can be found in cold cooked potatoes, pasta salad, rice, seeds, lentils, garlic and unprocessed whole grains.

Emma McGowan NatureCity author & contributor

The digestive system is very complex, being made up of 7 different organs and helped by 5 more organs. Any gut malfunction can adversely affect health. A new study indicates that wheat bran extract can help keep your gut in good functioning order.

The study was conducted by researchers from Fugeia NV in Belgium and their findings were published in the British Journal of Nutrition on February 28, 2012.

The study included 63 healthy adults with an average age of 42. The volunteers randomly participated in three daily interventions, each lasting three weeks with a two week wash-out period between each phase. During the interventions, they received 0, 3 or 10 grams of wheat bran extract daily.

The researchers noted improvements in several markers of gut health as a result of the 10 gram intervention. These included higher levels of bifidobacteria in the feces, an increase in short chain fatty acids (SCFAs), and higher acidity in the feces. Additionally, the wheat bran extract was well tolerated and did not cause any adverse effects.

The wheat bran extract used in the study is a food-grade soluble fiber. Soluble fiber soothes and regulates the digestive tract and normalizes bowel function. It has also been shown to lower total and LDL (bad) cholesterol levels and help regulate blood sugar.

Food sources of soluble fiber include barley, flax seed, carrots, papayas and dried beans and peas. The recommended daily intake of total fiber (soluble and insoluble) is 25 grams per day, which equates to at least 5 servings of fruits and vegetables as well as 6 servings of grain products.

Emma McGowan NatureCity author & contributor

You probably already knew that fiber is good for your digestive system and you may have learned from our most recent article that it may help prevent breast cancer. Well now another study has shown that fiber may help dramatically reduce the risk of pancreatic cancer.

Researchers from the Centro di Riferimento Oncologico in Aviano, Italy conducted the study and it was published in the January 2012 issue of Annals of Oncology.

Participants in the study included 326 individuals with pancreatic cancer and 652 without. The researchers analyzed data obtained via a food frequency questionnaire used to determine fiber intake.

They discovered that intake of soluble fiber was associated with a 60% reduced risk of developing pancreatic cancer, fruit fiber was associated with a 50% reduced risk, and cellulose and lignin intake was associated with a 50 to 60% reduced risk. Grain fiber, however, did not show any protective effects.

The researchers have several hypotheses for the anti-carcinogenic properties of fiber. One is that fiber slows the transit of food which provides more time for the body to bind potentially carcinogenic chemicals in the intestines. Another is that fruit and vegetable consumption (a large source of fiber) is linked with better lifestyle choices in general and contains other nutritional compounds that offer a protective benefit..

Previous studies have linked fiber consumption with lowering total cholesterol and LDL cholesterol, regulating blood sugar for people with diabetes and breast cancer prevention. Soluble fiber can be found naturally in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber can be found in whole wheat and grains, brown rice, fruit, broccoli, cabbage and dark leafy vegetables.

Emma McGowan NatureCity author & contributor

Pink ribbons are popping up everywhere as people become more aware of the devastating effects of breast cancer. It seems like everyone is interested in finding a cure, but did you know there may be ways to actually reduce your risk of this deadly disease?

That’s what researchers from Imperial College, London and the University of Leeds found in a meta-analysis published online ahead of print on January 10, 2011, in the journal Annals of Oncology. According to their research, eating more fiber could significantly reduce the risk of developing breast cancer.

The researchers examined sixteen studies dealing with fiber intake and breast cancer. They found that increasing your intake of fiber by 10 grams daily was associated with a 26% reduced risk in developing breast cancer. However, these results were only noted for soluble fiber; no similar results were seen for insoluble fiber.

The researchers theorize that fiber may play a role in binding estrogen or in reducing the absorption of the hormone. They plan to conduct further studies to try to clarify the mechanism behind the reduced breast cancer risk.

Soluble fiber attracts water and forms a gel in your stomach, providing you with a variety of benefits including feeling fuller. Insoluble fiber, on the other hand, doesn’t dissolve in your stomach and passes pretty quickly through your digestive system, acting as a laxative.

As mentioned above, fiber has been associated with weight loss because it can make you feel fuller. Previous studies have also linked it to preventative effects in regards to cardiovascular, respiratory, and infectious diseases.

Looking to boost your soluble fiber intake? A breakfast of oatmeal, apples, berries, and nuts is packed with fiber in the morning. Lunch or dinner that includes cucumbers, carrots, celery, lentils, beans, or flaxseed will round out a fiber-rich day.

If none of those foods appeal to you, there are supplements on the market which can provide all of your daily fiber intake needs.

Scott Greenberg, NatureCity author & contributor

A new study suggests that barley fiber may help regulate blood sugar spikes and insulin sensitivity. This has implications for individuals with pre-diabetes, as it may slow the deterioration of insulin sensitivity for people at increased risk of diabetes.

The American Diabetes Association estimates there are 79 million people in the US who have pre-diabetes.

The researchers are from Louisville Metabolic & Atherosclerosis Research Research Center, Frestedt Incorporated, Biometrics, ClinData Services, Cargill, and the University of Kentucky.

The findings were published in Nutrition and Metabolism on August 16, 2011.

The study included 50 participants, 44 of whom completed the prospective, randomized, placebo controlled, double blind, parallel group trial. All of the participants had not previously been diagnosed with diabetes mellitus and were in otherwise good health.

The participants were split into three groups and given a raspberry-flavored drink daily, but the additional contents of the drink differed between the groups. One group consumed a placebo, one group’s drink included 3 grams of barley beta-glucan, and the last group’s drink included 6 grams of barley beta-glucan.

After 12 weeks, both the 3 gram and 6 gram groups both showed an approximately 10% reduction in glucose levels. The 6 gram group also showed 8% lower insulin levels between meals and a reduction in insulin resistance measures from 2.1 to 1.7 after 12 weeks.

In comparison, the placebo group showed 42% increased insulin levels at the conclusion of the study and a 7.5% increase in glucose levels.

Additionally, while no reduction in overall body weight was noted, the researchers did note a 3.9% reduction in fat levels in the hips, buttocks, and thighs.

Nutritional fiber has also been linked with lowering total cholesterol and LDL (bad) cholesterol. Soluble fiber can be found naturally in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. It can also be found in supplement form.

Emma McGowan NatureCity author & contributor

Researchers from Loma Linda University in California recently published a study suggesting that adding more fiber to your diet via legumes, dried fruit and brown rice may help reduce the risk of colorectal cancer.

The findings were published in Nutrition and Cancer on May 4, 2011.

The study began with the Adventist Health Survey-1, which took place from 1976-1977 and asked questions about how often the 2,818 participants ate specific foods. The participants were then administered a follow up survey called Adventist Health Survey-2 from 2002-2005. The second phase of the survey included questions about physician identified colorectal polyps.

Over the 26 year period, 441 cases of rectal or colon polyps were diagnosed. The scientists adjusted for various factors that could distort the effects of the foods in the study, including smoking, family history, education, physical activity level, alcohol intake, constipation, sweets, pain medication, multi-vitamins, and different food variables.

Out of the 25 foods and food groups identified, only legumes, dried fruits, cooked green vegetables, and brown rice were linked to a decreased risk of colon polyps. Specifically, consuming legumes 3 times a week led to a 33% reduced risk, brown rice once a week resulted in a 40% reduced risk, cooked vegetables at least once a day showed a 24% reduction, and dried fruit at least 3 times a week showed a 26% reduction.

Scientists believe that the high fiber content of dried fruits, legumes, and brown rice could be the acting agent, as fiber is known to dilute carcinogens. Additionally, green vegetables have many detoxifying properties which could improve their protective function.

Emma McGowan NatureCity author & contributor

A National Cancer Institute analysis of data from the National Institute for Health-AARP Diet and Health Study shows that consuming dietary fiber greatly reduces the risk of dying from cardiovascular, infectious, and respiratory diseases.

The study was published online ahead of print on February 14, 2011 in the Archives of Internal Medicine.

Researchers examined the food frequency questionnaire responses of 219,193 men and 168,999 women. The study lasted for 9 years, during which time 20,126 deaths in men and 11,330 deaths in women occurred.

The researchers determined that individuals who consumed between 25 and 30 grams of fiber per day had an average 22% lower risk of death from the entire range of diseases. They also found that consumption of dietary fiber derived from grains resulted in the biggest reductions.

The anti-inflammatory properties of fiber are believed to be the mechanism behind this reduction is disease risk. Inflammation occurs in cardiovascular, infectious and respiratory diseases and speeds up the progression of disease.

Fiber has also been associated with lowering cholesterol, preventing flu and pneumonia and reduction in the risk of some cancers.

Many Americans only consume approximately 50% of the recommended 25 to 30 grams daily. To get more fiber into your diet, concentrate on whole grain cereals, dates, breads, and pastas. Fruit is also a good source of dietary fiber, as are high quality supplements.

Evan Watson, NatureCity author & contributor

Incorporating more high fiber foods in your diet may help prevent chronic lung disease according to a recent study published in the January 2010 issue of American Journal of Epidemiology.

For the study, researchers analyzed dietary data of over 100,000 physicians, nurses and other health professionals. The study participants filled out detailed dietary questionnaires between 1984 and 1986 and every few years thereafter.

The participants were also asked to report any newly diagnosed medical conditions and their lifestyle habits.

After accounting for smoking and other outside variables, the researchers found that high fiber diets were associated with a one-third lower risk of chronic lung disease.

The researchers also looked at specific types of fiber and found that only fiber from whole grains affected chronic lung disease risk.

The study did not look into the mechanisms behind their findings, however, the researchers say the association makes logical sense because of the anti-inflammatory properties of fiber.

These properties may also make fiber extremely beneficial to our health on other fronts including helping to reduce the risk of heart disease, cognitive decline, Alzheimer’s, type-2 diabetes and arthritis.

Many experts advise most individuals to boost their daily fiber intake. Men should consume anywhere from 30 to 38 grams per day and women should get at least 21 to 25 grams.

Whole grains, fruits and vegetables are a great source of fiber. Some other foods high in fiber include, black beans, lentils, kidney beans and split peas.

Scott Greenberg, NatureCity author & contributor

A new study has found that soluble fibers, like those found in apples, may boost the immune system and also reduce inflammation.

University of Illinois researchers published these findings in the February 2009 issue of the journal Brain, Behavior, and Immunity.

For the study, the researchers divided mice into two groups. One group was fed a low-fat diet that was supplemented with pectin, a soluble fiber. The other group was fed a low-fat diet that was supplemented with cellulose, an insoluble fiber.

The diets were administered to the mice for a period of six weeks.

At the end of the six weeks, the mice were given an endotoxin injection to induce sickness. Two hours after the injection the mice that were given the soluble fiber were only half as sick. The mice given the soluble fiber also completely recovered from their sickness 50% faster.

The researchers say the mechanism behind these results is increased production of an anti-inflammatory protein called interleukin-4. The immune system depends in large part on interleukins. Interleukin-4 plays an important role in the creation of antibodies and white blood cells.

Reducing chronic inflammation is directly linked to reductions in the risk of numerous conditions such as heart disease, osteoporosis, cognitive decline and Alzheimer’s, type-2 diabetes, and arthritis. The anti-inflammatory properties of soluble fiber may make it useful in treating these conditions.

The results of this study provide more reasons to pay attention to your daily soluble fiber intake. The easiest way to up your fiber intake is by eating more fruits and vegetables. Soluble fiber can also be found in nuts, barley and flax seed.