Many studies show that fiber relieves constipation. Researchers think fiber relieves constipation by adding bulk to stool and helping it move faster through the intestines. If you have impacted stool, which is a complication of constipation, DO NOT take fiber supplements without talking to your doctor first.
Fiber can be used to relieve mild-to-moderate diarrhea. Soluble fiber soaks up water in the digestive tract, which makes stool firmer and slower to pass.
Irritable bowel syndrome (IBS)
Several studies show that soluble fiber helps regulate stool frequency and consistency in people with IBS. Psyllium and bran are the best studied soluble fiber sources in the treatment of IBS.
Your doctor may recommend soluble fiber to help soften stool and reduce the pain associated with hemorrhoids.
Inflammatory bowel disease (IBD)
A clinical study of people with ulcerative colitis (a type of IBD) found that psyllium seeds were as effective as the prescription drug mesalamine (Rowasa) in reducing recurrences of the disease. Speak to your doctor about the right form and dosage of fiber.
People with diverticulosis often take fiber supplements to prevent constipation and stop the condition from progressing. The National Academy of Nutrition and Dietetics recommends 25 to 30 g. of fiber per day. Your doctor may recommend more. Some researchers think that people with diverticulosis should avoid foods such as nuts and pumpkin, caraway, and sesame seeds. They believe these small particles may get lodged in the diverticula (pouches in the colon) and cause infection and irritation.
Soluble fibers, such as those in psyllium husk (which contains both soluble and insoluble fiber), guar gum, flaxseed, and oat bran, can help lower cholesterol when added to a low saturated fat, low cholesterol diet. Clinical studies show that psyllium in particular is effective in lowering total cholesterol levels as well as LDL (bad) cholesterol levels.
Studies show that a high fiber diet may help prevent type 2 diabetes, lower insulin and blood sugar levels, and improve cholesterol and triglyceride (fats in the blood) levels in people with diabetes. In addition, one well-designed clinical study suggests that pregnant women with type 1 diabetes may be able to reduce the amount of insulin they use if they eat a high-fiber diet.
A clinical study compared people with type 2 diabetes, who were eating 50 g. of fiber daily, with people getting the recommended 24 g. of fiber daily. After 6 weeks, people on the higher-fiber diet had better control of blood glucose, insulin, and blood lipids. In another clinical study, a group of men with type 2 diabetes, who took psyllium twice daily, lowered blood glucose and lipid values compared to a control group taking a placebo.
Clinical studies and human case reports suggest that soluble fiber (such as psyllium, pectin, and guar gum) may make you feel more satisfied, so you eat less and lose weight. Research also suggests that high intakes of dietary fiber may help prevent weight gain in the waist circumference.
Eating more high-fiber foods (such as oatmeal, oat bran, psyllium, and legumes) may help lower heart disease risk.
There are conflicting results from studies examining whether a high-fiber diet can help prevent colon cancer. Some studies suggest fiber protects against the development of colorectal cancer. Most large, well-designed clinical studies, however, show only a small association between how much fiber people eat and their risk of colorectal cancer. In addition, fiber does not seem to protect against the recurrence of colorectal cancer in people who have already been treated for the condition.
Other types of cancer
Preliminary clinical evidence suggests that a diet high in fiber (in conjunction with lifestyle changes and conventional medication) may help protect against certain types of cancer such as prostate, breast, and uterine. More research is needed.
Preliminary evidence suggest that high dietary fiber intake is associated with reduced inflammation and a lower risk of death. These associations are more pronounced among people who have kidney disease.
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