Food manufacturers are putting fiber into everything they can, but is it doing anyone any good? NPR recently aired an interesting story about this, which points out that just because high-fiber foods (vegetables, nuts, etc.) are associated with positive health outcomes, this doesn't mean it's the fiber that does it. There are whole constellations of nutrients in whole foods that we don't know much (or in some cases, anything) about, and there's very little evidence that fiber in and of itself is a magic bullet, at least in well-controlled studies. Furthermore, even if fiber *in foods* is a good thing, that doesn't mean that adding fiber to other foods will improve them. As the scientist in the NPR piece said, "I don't want people to think that by adding things to unhealthy foods, it somehow makes them healthy." Amen.For low-carbers, there is another issue, which is that a lot of low-carb products have substituted various types of fiber for starches or even sugars. This may be OK in some cases, but there are products which strip fibers out of one plant (such as inulin or oligofructose from chicory root) and put them into a food such as a low-carb snack bar. Although this seems fine for a lot of people, others report that this "fiber" actually raises their blood sugar. So the inulin, in this case, may not be acting like fiber for everyone.
The one area where I've seen more evidence for a positive effect of fiber alone is fermentable fiber's contribution to the "flora" in our colon. This, in turn, can have many other beneficial effects. I've written about this here and here. And certainly it helps in avoiding constipation!
Photo: Oppenheim Bernhard/Getty Images
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I know everyone is different, but I have no troubles eating very little fibre the last three years (on low carb). After switching to low carb things acttually settled down “down under” and everything is generally regular and content.
Not to be rude, but higher fibre actually works against me. I bloat, burp, and it blocks me up…and thats just a little bit. If i eat the daily recommended amount….well things stop all together.
That being said I know others that must have it to keep things running. Funny how we can all be so different!
I have reduced my consumption of nuts and seeds to nearly zero–not only because of fiber, but because of the very high polyunsaturated fat content.
My experience is very much like Rob’s. No need to worry about fiber when fat seems to be doing the same job, but without the gas and bloating!
Agreed, my gastrointestinal system is happier now that im consuming less “heart healthy” fiber.
Soluble fiber works its magic first by damaging the lining of the intestines. When they repair themselves, they secrete a lubricating fluid, which is what actually moves food fecal matter along, in addition to the intestinal contractions. Wouldn’t it be nice if there were a way to keep us “regular” without damaging our bodies?
There is: more fat and more magnesium. Fat provides lubrication and magnesium helps the intestines perform their contractions (that’s why Milk of Magnesia is a laxative).
Refined carbohydrates are killing us and that’s a fact. All ‘diseases of civilisation’ have pretty much tracked with the increased use of sugar and refined carbohydrates in our diets. Now here’s the great irony… food manufacturers stripped out fibre and other nutrients during the refining process and in an effort to counteract the many ills caused are now adding back in what was stripped out item by item in the hope that they can counteract the ill effects caused. There isn’t a single shred of scientific evidence to prove that fibre has any beneficial health effects; however what we do know is that complex carbs (Those containing fibre, amongst other things) take longer to digest and do not spike the blood sugar and hence insulin levels. The body simply hasn’t adapted to dealing with the volume of sugar and refined carbs we shovel in. We averaged 10lbs per person in average annual sugar consumption in the mid eighteenth century and today consume somewhere in the region of 150lbs per person. Control your blood sugar and you’ll control your weight, dietary fat has nothing to do with it.