Dietary Fiber

Also known as:  Dietary Fibre;  Roughage

Dietary Fiber is a generic term for all of the components of plant cell walls.  Most Dietary Fibers are Polysaccharide Carbohydrates.  The two types of non-Carbohydrate Dietary Fiber are Lignans and Lignin.

The following health benefits for Dietary Fiber are applicable only to high intakes of Dietary Fiber (known as a high-fiber diet).  All humans consume some Dietary Fiber.  A low-fiber diet does not produce these health benefits and may actually increase the risk of the ailments which high-fiber diets prevent.

Cardiovascular System

 Dietary Fiber may help to prevent Atherosclerosis.  ^[1]

 Dietary Fiber may help to prevent Hemorrhoids (the larger, bulkier stool produced by high-fiber diets passes through the Colon more readily and requires less pressure (straining) for its expulsion – this causes less pressure on the Colon wall, which helps to prevent Hemorrhoids). 

 Dietary Fiber (especially Soluble Fiber) may lower Blood Pressure in High Blood Pressure patients.  ^[2]

 Dietary Fiber (especially Soluble Fiber) may help to prevent Ischemic Heart Disease.  ^[3]

Digestive System

 High intake of Dietary Fiber may help to prevent Appendicitis.  ^[4]

 Dietary Fiber may help to prevent and treat Constipation (Dietary Fiber increases Stool weight as a result of the water-retaining properties of Dietary Fiber).  Dietary Fiber significantly reduces transit time (the time taken for the passage of Food from the Mouth to the Anus):  ^[5]

 Consumption of a high Dietary Fiber diet results in an average transit time of 30 hours and a fecal weight of 500 grams.

 Consumption of a low Dietary Fiber diet results in an average transit time of more than 48 hours and a fecal weight of 100 grams.

 Dietary Fiber may help to prevent Diverticular Disease (the larger, bulkier stool produced by high-fiber diets passes through the Colon more readily and requires less pressure (straining) for its expulsion – this causes less pressure on the Colon wall, which helps to prevent Diverticular Disease):