Study Finds Fiber-Rich Foods to Offer “Significant Health Benefits”

by | Mar 19, 2012 | 2011, Cancer, Cardiovascular Health, Fiber, Fruits and Vegetables, Respiratory Health, Whole Grains

Written by Greg Arnold, DC, CSCS. In research in 388,122 men and women, those with the highest 20% of fiber intake had a 22% reduced risk of death from all causes. 

According to the Center for Disease Control and Prevention, “consuming a diet high in fruits and vegetables is associated with lower risks for numerous chronic diseases including cancer and cardiovascular disease” (1). This is thought to be due to fiber’s ability to:

1 –  Speed up digestion
2 – Improve binding of toxins to minimize absorption
3 – Maintain healthy cholesterol levels
4 – Improve insulin health and blood sugar control
5 – Maintain healthy blood pressure6 – Maintain a healthy weight
7 – Maintain healthy levels of inflammation (2,3)

Now one of the largest studies ever to look at the health benefits of fiber (4), with more than 388,000 patients has again confirmed its health benefits.

In the study, researchers analyzed data from the National Institutes of Health-AARP Diet and Health Study, in which 219,123 men and 168,999 women filled out a National Cancer Institute food-frequency questionnaire (5) before the study began in 1995. They were then followed up for an average of 9 years, during which an international classification of diseases was used to classify the causes of death (6).

By the end of the study, the researchers found dietary fiber to produce “a significantly lowered risk of total death in both men and women”.  Specifically, both men and women with the highest 20% of fiber intake had a 22% reduced risk of death from all causes compared to those with the lowest 20% of fiber intake (29.4 vs. 12.6 grams per day for men and 25.8 vs. 10.8 grams per day for women, p < 0.001). When they looked into specific causes of death, they found:

  • 24% reduced risk in men and 34% reduced risk in women for cardiovascular disease.
  • 17% reduced risk in men for cancers (no significant reduction for women).
  • 56% reduced risk in men and 59% reduced risk in women for infectious diseases.
  • 31% reduced risk in men and 46% reduced risk in women for respiratory diseases.

Dietary fiber from grains, but not from other sources, was significantly inversely related to total and cause-specific death in both men and women.

The researchers cited the Guidelines for Americans recommending fiber-rich fruits, vegetables, and whole grains frequently and consuming 14 g per 1000 calories of dietary fiber. They went on to conclude that “Dietary fiber may reduce the risk of death from cardiovascular, infectious, and respiratory diseases” and that “making fiber-rich food choices more often may provide significant health benefits.”

Source: Park, Yikyung, et al. “Dietary fiber intake and mortality in the NIH-AARP diet and health study.” Archives of internal medicine 171.12 (2011): 1061-1068.

© 2011 American Medical Association. All rights reserved.

Posted March 19, 2012.

References:

  1. “Can Eating Fruits and Vegetables Help People Manage Their Weight?” – posted on The Centers for Disease Control and Prevention website.
  2. Spiller GA, ed. CRC Handbook of Dietary Fiber in Human Nutrition. 3rd ed. Boca Raton, FL; CRC Press; 2001.
  3. Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205.
  4. Park Y.  Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study.  Arch Int Med 2011; 171(12): 1061-1068.
  5. Diet history questionnaire. National Cancer Institute Web site.
  6. “International Classification of Diseases, Ninth Revision, Clinical Modification” – posted on The Centers for Disease Control and Prevention website.