By Emily Stout, B.S.

In the past several months, conflicting information on the benefits of fiber has appeared in the media. For years, dietary fiber has been promoted by nutrition researchers and practitioners for colon cancer prevention. The recent studies have reported that fiber, fruits and vegetables may not prevent the progression of existing pre-cancerous polyps into cancerous tumors. However, many health experts emphasize Americans should continue to eat a diet rich in complex carbohydrates, whole grains, and fruits and vegetables because fiber-rich foods protect against the initial development of colon polyps, as well as decreasing the risk of coronary heart disease, hypertension, adult onset diabetes and other types of cancer.

On average, Americans eat about 5 to 15 grams of fiber daily, far short of the recommended 20 to 35 grams. Both children and adults eat too many refined and processed foods in which the natural fiber is removed. Fiber is the part of fruits, vegetables and grains that the body cannot digest. Soluble fiber dissolves easily in water and has been linked to lowering blood cholesterol levels. Food sources of soluble fiber include beans, legumes, vegetables, fruits, rice, corn and oat bran. Insoluble fiber, mainly found in whole-grain products, vegetables and fruit, provides bulk for stool formation and helps move wastes more quickly through the colon.

Fiber is important for overall health, including protection against the initial development of colon polyps. Gradually add more fiber to your daily diet over several weeks and make sure to drink plenty of water.

For additional information please contact NIFS at 317.274.3432.