Who Needs A High Fiber Diet?

Nutritional research proves the benefits of a high fiber diet reduce the risks of developing chronic heart disease, diabetes, diverticulitis, and many other serious diseases.

So who would not
need the benefits of a fiber diet?

"You are what you eat" is often quoted, and though who spoke it first is not clear, the statement does ring true.

Poor nutrition does lead to ill health, while good nutrition enhances healing. You cannot separate nutrition from illness (or from wellness).

We know that the risk of developing degenerative, chronic diseases can be lowered through improved nutrition.

However, in the United States and elsewhere, obesity is a growing hazard and cardiovascular disease remains a leading cause of death.

The highly refined and processed foods in our markets put us all at risk for poorer health. But when you add foods naturally high in fiber back into your daily eating habits, you will gain significant benefits — no matter who you are.

Healthy Adults

A healthy adult requires between 21 and 38 grams of dietary fiber every day to remain healthy, according to the Institute of Medicine. The science of this recommendation is based on how much total dietary fiber suggests protection against coronary heart disease.

Unfortunately, the typical diet in the United States provides only 9 to 14 grams of fiber, due either to poor choice of food sources or to processing and packaging techniques which often remove nutrition from food products.

To add more fiber to your daily routine, put more foods for good health into your meals. Use whole grain products and foods that are less processed, like legumes and fresh produce.

Children

Under the age of 13 years, children need to eat a healthy diet that includes whole fruit, whole grains, and dark green and orange vegetables to enhance health, growth, and development (American health Foundation). What you eat while young, greatly influences your health risks when you are an adult.

A team initiative sponsored by USDA Food and Nutrition Service joins schools and communities in an educational project aimed to improve children's eating habits and physical activities. The goal is to develop lifelong habits that will allow children to grow into healthy adults.

As the number of children who become overweight increases and more adult-type diseases affect children at early ages, you must ensure that the young people in your family eat an adequate amount of dietary fiber every day.

People At Risk for Disease

More and more people are becoming at risk for heart diseases, diabetes, stroke, osteoporosis, and cancer diseases.

The evidence accumulates that proves a high fiber diet may help to reduce your risk for these diseases, but few people follow the Dietary Guidelines for Americans. These guidelines advise us to eat significant amounts of whole grains and fresh fruits and vegetables, which are foods that can help us lose fat, maintain a healthy weight, reduce blood pressure, and lower bad cholesterol.

Laboratory research confirms the effects of a balanced diet that includes high fiber foods. The reports all agree that nutritional elements contained in a high fiber diet have a positive impact on reducing risk of disease.

Overweight

Information from the Texas Heart Institute summarizes the sad state of our weight:

• 1 out 3 Americans is obese (overweight, fat)
• Being overweight increases your risk of health problems
• Obesity helps to cause 110,000 deaths in the U.S. each year

Extra fat on your body raises your chances for developing heart disease – no other risks are needed. But being overweight can quickly add more risks to your health:

• Higher bad and triglyceride levels
• Lower good cholesterol levels
• Adult-onset asthma
• Cancer diseases (breast, prostate, colon, uterine)
• Gallstones
• Bone, Joint, and Muscle problems

Weight and obesity are serious problems in the United States that are causing more health challenges for adults and children alike.

While we know many causes of obesity (genetics, aging, environment, illness, medicines, eating disorders, etc.), treatment is fairly limited. The usual prescription is to change the individual's diet and exercise patterns. A high fiber diet is a good partner for losing weight, because most healthy fiber foods are low in calories and fat, help you feel full sooner, and burn calories during digestion.

Studies reported from the Experimental Biology conference (April 2009) found that the dietary fiber in whole grain foods has a positive effect on body weight loss. A high fiber diet can help reduce your waist measurement, and women can achieve a lower body-mass index, too.