Is "high fibre" diet an effective nutritional intervention in maintaining health or preventing diseases?

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Dietary Fibre is an important part of good nutrition. Dietary Fibre has been broadly classified into the soluble and insoluble forms or components. Although, the polymer constituents and amount of fibre may differ with the classes of fibre considered in a given diet, on the one hand, and from one product to the other; there are many scientific claims with regards to the benefits of "high fibre" diets. Nutrition is the science of food, it's nature, constituents, interaction and activity as an agent of maintaining or restoring health and balance against diseases; from when the food is ingested, digested, absorbed, transported, assimilated, utilized and excreted. Several biomedical and pharmaceutical journals have reported the benefits of "high fibre" diets. However, regulatory authorities are still questioning the claims of the food industry labels on "high fibre" products in medical nutrition. The benefits of "high fibre" diets include weight management, control of blood sugar and cholesterol levels and conditions associated with diabetes and cardiovascular diseases. Can the beneficial effects of "high fibre" diets in nutrition be proven beyond all doubts and what should be done by individuals, organizations and nations to adopt "high fibre" diet as a standard policy and practice in good nutrition...?

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Adeshola Kukoyi
76 months ago

7 answers

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I would state that the basic premise that there is controversy on the value of fiber is .... not accurate. It is well received and virtually uniformly promoted as a health driver. So rather than address the small numbers of "authorities" that remain in doubt, maybe it is better to explain WHY it is helpful, and where are the nuances to be concerned about.

1) FIBRE is used to describe polysaccharides that the human gut cannot digest but yet can be utilized by our gut flora (microbes). They metabolize these polysaccharides for their metabolic needs, and some of the end points of this metabolism are helpful to us (more on that below).
2) Prebiotics are also fibers, but they selectively feed, or are utilized by friendly bacteria. Fiber per se (as noted above) feed or are utilized by ANY BACTERIA, good or bad. Succinctly not all fibers are prebiotics but all prebiotics are fibers.
3) About half of the energy sued by the colonic mucosal lining comes from the short chain fatty acids (SCFAs)generated by bacteria in the gut. So they are important energy sources as opposed to ONLY glucose in blood.
4) These same metabolites (SCFA) also affect which genes are turned on or off. This is via the science of epigenetics, which is the equivalent of your genetic software. This is important as fiber is linked to a reduced risk for colon cancer and this is largely driven by maintaining a healthy colonic epigenome - the genetic software is not corrupted. We now know this feature extends beyond the gut, fiber is linked to lower breast cancer risk through the same mechanisms.
5) We know that mice raised without a mcirobiome (germ free is the term) have significant health concerns, and this reflects gaps in the events driven by this bacteria, and fiber in these cases is less effective as there are no bacteria to utilize it.

These are the primary features of why a high fiber diet is important. There are the age old considerations like "bulking agent" for stools but let's move on to the latest science for a full perspective.

Mark JS Miller
76 months ago
I am delighted to have your contributions, Mark. Your analysis of the subject is impressive and enlightening. Please find time to search deeply about the scientific classifications and health claims on dietary fibre. You will be more aware of the controversy which exits. In any case, I do agree with most of your presentation. Also search the scientific opinion of EFSA (2010) for similar info... - Adeshola 76 months ago
Adeshola - been active in this area for some time. Excuse me when I do not use EFSA as the guiding final judgement on the topic. If this was centuries ago they would still be talking about how the world is flat when countries/corporations are making fortunes in the spice trade with the new world. Yes, I know that they hold a position as gate keepers, but still. - Mark JS 76 months ago
Absolutely, Mark! What I find also interesting is that traditional African diets have high fibre to moderate the high carbohydrate base. It is the Western diets that was known for high protein and fat. Till date, some nutritionists question the adoption of high fibre diets because of concern for the daily energy requirements and effects of fibre on mineral absorption. What is your own position...? - Adeshola 76 months ago
It is excellent contribution, it is valuable for information of all above all fiber food is needed for getting balanced diet. - Er. Jangyadutta 63 months ago
Outstanding Mark; DITTO to other comments, too - Dr. David E. 63 months ago
Thanks Sir. - Er. Jangyadutta 63 months ago
U R welcomed - Dr. David E. 63 months ago
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From a personal experience utilising a high fibre diet for health reasons is a bit of a trial and error process. Too much of the wrong type of fibre can result in an 'over' reaction by the body. As any good nutritionist suggests it is important to have a food diary to see what sort of foods you can tolerate and manage. I think it is possibly best to go for a balanced diet and increase the fibre content slowly to suit mixing both insoluble and soluble content so that your body does not 'over react'.
In answer to your question I think the benefits of a higher fibre diet can be proven, I don't think the research has been fully carried out (as far as I know). Publicity and advice from your GP would help get this message across.

Nick Owen
76 months ago
Thank you, Nick, for your response. Could you please expatiate your statement, "so that the body does not over react"... - Adeshola 76 months ago
I am not sure you want to know. However if you take too much fibre it can result in diarrhoea. - Nick 76 months ago
That is quite interesting to know. In fact, diarrhoea itself is a physiological reaction indicating that the electrolyte balance of the gastrointestinal tract is altered. Such an experience may be part of the mechanisms by which the desired effect of "high fibre" diet is achieved. Your comments have been very helpful. Thanks a lot... - Adeshola 76 months ago
Actually high fiber died should be continued slowly and it is good to get balanced food as per need. there after it may be increased as per advice of doctor. - Er. Jangyadutta 63 months ago
Yes - Dr. David E. 63 months ago
OK.Thanks. - Er. Jangyadutta 63 months ago
DITTO - Dr. David E. 63 months ago
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The question appears to be posed as if “fiber diet” is some kind of “new panzcea

Karel Petrak
76 months ago
Exactly fiber food always available those who use get benefit. - Er. Jangyadutta 63 months ago
Maybe - Dr. David E. 63 months ago
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...sorry - I got disconnected.
...panacea.
The fact is that it is a fundamental part of a normal, healthy diet that is based on

  • not eating more calories that one spends;
  • eat a variety of unprocessed food such as complex carbohydrates, proteins, fruit and vegetable, and plenty of water;
  • avoid refined sugar and saturated fats.

This way, one gets all the fiber one needs!

Karel Petrak
76 months ago
You are right, Karel! Dietary Fibre is not new but it remains a panacea for public health goals as far as dietary management is concerned. Note that there is no invention; everything is only a discovery. This is very true for high fibre diets. The same message is reinforced in the old saying: "an apple a day keeps the doctor away"... - Adeshola 76 months ago
Eating healthy is not complicated. Those of us with the right information and money can easily maintain correct diet. If the question is motivated by “public health” concern then focused needs to be on the production of processed “junk” food, loaded with fat, salt, and sugar! - Karel 76 months ago
Truly, eating healthy is not and should not be complicated! But the reality is different. Lack of adequate information or lifestyle issues is conditioning people to metabolic disorders. Obesity, dyslipidemia, Type 2 diabetes and cardiovascular diseases are becoming rampart. It is a grave concern! Children are not spared. Sedentary occupation and unhealthy eating have become 21st century fads... - Adeshola 76 months ago
All true. But this is not an issue of what to eat - that is clear. You are now raising a behavioural / cultural issues. If people elect to eat too much fat, sugar and salt, or just too much of any food, it is their behaviour that needs to be addressed. - Karel 76 months ago
It is about what we have to eat, how much information we have about what we eat and why we eat what we eat even when we know it is bad for our health. It is a systemic and global problem! We are conditioned by modern lifestyle, a biased healthcare system and addictive foods everywhere! Behaviour can be changed when how we feel is influenced by what we know... - Adeshola 76 months ago
Let’s not forget that many people in the world, possible a majority do not have the luxury of choice and simply eat what they have. - Karel 76 months ago
Right - Dr. David E. 63 months ago
Right many people are using generally fiber food. - Er. Jangyadutta 63 months ago
oo much = not good: https://www.nutritionadvance.com/too-much-fiber/ - Dr. David E. 63 months ago
As always, trivial drivel offered as an answer. - Karel 63 months ago
Pointless original question, too! - Dr. David E. 63 months ago
Why answering pointless questions? - Karel 63 months ago
Who knows? - Dr. David E. 63 months ago
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For better health it is necessary to eat different types of fiber foods which are  necessary and well-balanced diet that includes delicious high-fiber  fruits, bananas, oranges, apples, mangoes, strawberries, raspberries and vegetables as darker in color include  higher fiber content such as beans, legumes,  breads, grains and nuts.

Er. Jangyadutta D
63 months ago
Right. Always and all fiber food are not good for health of every one, However advice of doctor also needed for eating fiber food. . - Er. Jangyadutta 63 months ago
All also do not like to eat fiber food as not polished. - Er. Jangyadutta 63 months ago
Interesting - Dr. David E. 63 months ago
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The following are potential risks or complications of the diet (High fiber diet):

  • Gas and flatulence.
  • Weight loss diets are not recommended for pregnant or nursing women.
  • High fiber diet may prevent the absorption of some nutritional minerals.
  • Consultation with a licensed health care provider before starting any diet plan and exercise program is recommended.


Any thoughts?

Dr. David E. M
63 months ago
Yes, It is required to take advice of doctors for taking fiber food for better health reason. - Er. Jangyadutta 63 months ago
Maybe - Dr. David E. 63 months ago
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Many foods contain fiber in general are more natural and unprocessed food are with higher fiber. High-fiber foods help to meet your daily requirements keeping digestive system regular and it is best way to ensure always getting the right amount of fiber which is available in foods like   Black Beans, Lima Beans, Sweet Potatoes. Broccoli. Turnips. Pears and salad makes use of blackberries, lemon, scallions, oatmeal, nuts and fruits as apples, berries and pears.

Er. Jangyadutta D
63 months ago
Well said. - Dr. David E. 63 months ago
Exactly sir when we think about health it is some how view of doctors to eat fiber food to continue better health through balanced diet. not luxurious food. - Er. Jangyadutta 63 months ago
OK - Dr. David E. 63 months ago
For taking fiber food doctor's advice essential. - Er. Jangyadutta 63 months ago
OK - Dr. David E. 63 months ago

Have some input?