Related Terms

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Background

• The high fiber diet is a diet that incorporates large amounts of dietary fiber. Adding fiber, or bulk, in the diet is thought to help keep the bowels regular and possibly treat or prevent certain diseases. This diet involves specifically choosing a variety of foods that have high fiber content. A high fiber diet usually contains 20-35g of fiber per day.
• According to the American Dietetic Association, the average American eats only about 12-17g of fiber per day, far less than the recommend daily intake of 20-35g. Only about 1/4 of this average daily intake is soluble fiber; therefore, the average American is eating only 3-4g of soluble fiber per day, which is well below the recommended amount of 5-10g.
• Dietary fiber, also referred to as roughage or bulk, is the part of a plant that cannot be digested or absorbed by the body. Dietary fiber is found in grains, fruits, and vegetables. There is no fiber in animal products such as meat, fish, eggs, or dairy products. Soluble fiber can be found in foods such as oat bran, apples, citrus, pears, peas, beans, potatoes, seeds, oranges, grapefruit and psyllium (a plant product used in common over-the-counter bulk laxative and fiber supplement products such as Metamucil). Soluble fiber is dissolved in water and forms a jelly-like bulk inside the small intestine, which may help to lower cholesterol and reduce blood sugar. Soluble fibers act mostly in the small intestine, since they are destroyed in the large intestine through bacterial action.
• Insoluble fibers cannot be dissolved in water and are not destroyed by bacteria in the colon. They are found in wheat bran, corn bran, nuts, cabbage, and root vegetables. Insoluble fibers work mainly in the colon where they add bulk and help retain water, resulting in a softer and larger stool, which may aid in the treatment of constipation.
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Diet Outline

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Theory/Evidence

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Safety

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Author Information

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References

Natural Standard developed the above evidence-based information based on a thorough systematic review of the available scientific articles. For comprehensive information about alternative and complementary therapies on the professional level, go to www.naturalstandard.com. Selected references are listed below.

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