Preventing Chronic Diseases: A New Insight into the Efficacy of Dietary Fiber
A well-known key to good bowel health, dietary fiber, may be also good for lung health as suggested in a recent study.
According to a paper published in the Annals of American Thoracic Society by Corrine Hanson, an associate professor of medical nutrition at the University of Nebraska Medical Center, people who eat more dietary fiber regularly tend to have better lung function.
In this study, the research team analyzed 1,921 adults between 40 and 79 who participated in the National Health and Nutrition Examination Surveys to identify the relationship between diet and lung function measurements. While in a subject group with a low intake of fiber (10.75g of an average fiber intake), only 50.1% showed normal lung function, 68.3% of a group with a high fiber intake (17.5g on average) had normal lung function outcomes. Also, fiber intake was similarly associated with normal lung function as other factors such as smoking status, weight, and socioeconomic status do. She pointed out that the major cause of lung diseases was inflammation, cited other studies that concluded dietary fiber reduces inflammation, and suggested that dietary fiber may prevent lung diseases by attenuating inflammation.
Fiber is also widely known to prevent diabetes, arteriosclerosis, obesity, and colorectal cancer. SMC’s Nutrition Team explained that dietary fiber is divided into insoluble and soluble fiber depending on whether it needs water to be digested and absorbed and it has many different benefits. The team gave some tips about how to take fiber and stay healthy.
Types of Fiber
Depending on whether it dissolves in water, there are two types of dietary fiber: soluble and insoluble.
Soluble fiber is found in fruit, seaweed, and nuts. It prevents cardiovascular diseases by lowering cholesterol and neutral fat. It also slows down glucose absorption, preventing and fighting diabetes. At the same time, taking soluble fiber keeps you full and helps control weight. Insoluble fiber is in grains, legumes, and vegetables. It helps bulk up and soften bowel movements and nourishes good gut bacteria, preventing constipation. As it also absorbs carcinogens and accelerates their elimination from the colon, insoluble fiber protects us from colorectal cancer.
Types and Benefits of Dietary Fiber
Soluble Fiber
Citrus (mandarin, yuzu, etc.), apple,
banana, seaweed, oat, nuts
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1Prevents cardiovascular disease by lowering cholesterol and neutral fat
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2Fights and prevents diabetes by slowing down glucose absorption
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3Helps control weight with an extended feeling of fullness
Insoluble Fiber
Sweet potato, potato, grains like corn, beans
(adzuki bean, soy bean, mung bean, etc.),
vegetables (spinach, chives, mushroom, etc.)
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1Prevents constipation by bulking up and softening stooland nourishing good gut bacteria
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2Prevents colorectal cancer by absorbing and eliminatingcarcinogens quickly
How to Take Fiber
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1Take the recommended amount of 20 to 25g per day for adults.
Eat rice with mixed grains and two or three different vegetables per meal. Have fruits twice a day.
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2Keep a balance between soluble and insoluble fiber. They have different benefits.
Don’t forget to eat a variety of food like fruits, seaweed, vegetables, nuts, grains, and beans.
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3Take it with enough water.
Without an enough amount of water, it might make constipation worse.
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4Eat unprocessed food.
This way, you can take a lot of fiber.
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5Avoid too much fiber for children and the elderly.
Too much fiber can interfere with absorption of nutrients, vitamins, and minerals and may cause dehydration.