Nutrition Science and Everyday Application - beta v 0.1

FIBER - TYPES, FOOD SOURCES, HEALTH BENEFITS, AND WHOLE VERSUS REFINED GRAINS 217
Almonds 1 ounce 164 3.5
Plain rye wafer crackers 2 wafers 73 5.0
Bulgur, cooked ½ cup 76 4.1
Popcorn, air-popped 3 cups 93 3.5
Whole wheat spaghetti, cooked ½ cup 87 3.2
Quinoa, cooked ½ cup 111 2.6
Table 4.4. Common foods listed with standard portion size, and calories and fiber in a standard
portion.
Although you can get fiber from supplements, whole foods are are a better source,
because the fiber comes packaged with other essential nutrients and phytonutrients.
HEALTH BENEFITS OF DIETARY FIBER
A high-fiber diet has many benefits, which include:
• Helps prevent constipation. Many fibers (but mostly insoluble fibers) help
provide a softer, bulkier stool which is then easier to eliminate.
• Helps maintain digestive and bowel health. Dietary fiber promotes digestive
health through its role in supporting elimination and fermentation, and it’s positive
impact on gut microbiota. Since fiber provides a bulkier stool, this helps keeps the
digestive tract muscles toned and strong which can help prevent hemorrhoids and
diverticula.
• Lowers risk of cardiovascular disease. Higher fiber intake has been shown to
improve blood lipids by reducing total cholesterol, triglycerides, and low density
cholesterol (“bad cholesterol,” associated with a higher risk of cardiovascular
disease), and increasing high density cholesterol (“good cholesterol,” associated
with lower risk of cardiovascular disease). Higher fiber intake has also been
associated with lower blood pressure and reduced inflammation.
• Lowers risk of type 2 Diabetes. Higher fiber intake (especially viscous, or soluble
fibers) has been shown to slow down glucose digestion and absorption, benefiting
glucose metabolism. A higher fiber diet may also decrease diabetes risk by
reducing inflammation.
• Lowers risk of colorectal cancer. More evidence is supporting the idea that
higher fiber intake lowers the risk of colorectal cancer, although researchers aren’t