The Science of Fiber

News from the American Medical Association: Fiber Intake From Fruits and Cereals May Reduce Risk of Coronary Heart Disease

The kind of fiber you eat can directly lower your risk of developing coronary heart disease. Several studies in the US and Europe showed that fiber from fruits and cereals reduced the risk of coronary heart disease 10% to 30% lower for each 10 grams of cereal or fruit fiber consumed. In conclusion, it recommends a diet containing “an abundance of fiber rich foods.” Download PDF

Position of the American Dietetic Association: Health Implications of Dietary Fiber

An in-depth report that describes the ADAA’s recommendations for daily fiber consumption and the effects of dietary fiber on cholesterol levels, glucose and insulin levels, colon cancer, weight control, and digestion. There is a list of foods and their fiber content and detailed information about what kind of fiber to eat and how fiber works in the body. Download PDF

Food and Drug Administration Publication 98-2313: Bulking Up Fiber’s Healthful Reputation by Ruth Papazian

A practical guide on getting more fiber into your daily diet. It defines the FDA approved fiber claims, tells you what to look for on food labels and provides tips for adding fiber to your meals. Information on how fiber plays a role in reducing the risk of cancer, digestive disorders, diabetes, heart disease and obesity. Download PDF

Nutrition Research Reviews (2004), 17, 000-000: Whole Grains and Human Health by Joanne Slavin

A scientific and historic look at whole grains, including the nutritional difference between whole grains and processed grains, and how whole grains contain more fiber, antioxidants, and other protective nutrients than processed grains. The author describes how whole grains benefit digestion, glucose and insulin regulation, cardiovascular health, weight regulation and reduce the risk of cancer. Download PDF