Improve Cholesterol Levels and Prevent Diseases - How Dietary Fiber Promotes Health

Improve Cholesterol Levels and Prevent Diseases - How Dietary Fiber Promotes Health

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Reduce the risk of illness: Health benefits from a high-fiber diet

A high-fiber diet comes with numerous health benefits. The fibrous substances stimulate digestion, they help to improve cholesterol levels and prevent diseases. You don't always have to eat whole grain bread to get enough fiber.

Whole grain bread and bran are known to be particularly good sources of fiber. But even without these foods, it is possible to consume enough fiber. This is what the renowned Mayo Clinic (USA) points out in a current article. There are several health benefits associated with getting enough fiber every day.

Counteract chronic diseases

Numerous scientific studies have been carried out in recent years that have shown how healthy fiber is for humans.

For example, researchers in New Zealand, evaluating 185 observational studies and the results of 58 clinical examinations with over 4,600 participants found that people who eat plenty of fiber and whole grains can prevent chronic diseases. The results were published in "The Lancet".

And scientists from the Max Delbrück Center for Molecular Medicine and the Charité Universitätsmedizin Berlin reported in the journal "Circulation" that the fibers in hypertension work just as well as blood pressure pills.

It is also known that fiber can stimulate digestion, prevent constipation and help you lose weight. A high-fiber diet can also improve cholesterol, reduce blood sugar, and lower the risk of hemorrhoids and colon cancer.

Dietary fiber despite a gluten-free diet

It is also possible for people who have to eat gluten-free due to a gluten allergy or intolerance to gluten, to take enough fiber.

While cereals containing gluten such as wheat, barley and rye are mostly the main source of fiber in western countries, there are a large number of foods rich in fiber, including many types of cereals that are naturally gluten-free.

These foods include vegetables and fruits of all kinds; Cereals such as brown rice, quinoa, buckwheat, corn and oats; Legumes such as beans, peas and lentils; and nuts and seeds, preferably raw or roasted and with minimal salinity.

Recommended amount depends on age

The amount of fiber recommended for men and women varies and depends on age. As the Mayo Clinic post says, men under 50 should aim for 38 grams of fiber daily. Women under 50 years of age need 25 grams of fiber per day. Less fiber is required for people over 50: 30 grams of fiber per day for men and 21 grams for women.

The inclusion of enough fiber in a gluten-free diet may require some adjustments, but those who include a larger selection of high-fiber foods in their diet plan to eat healthier than before. It may also be worthwhile for people without allergies to consume less gluten-containing foods - especially low-fiber processed foods such as baked goods. This improves the fiber intake. (ad)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.


  • Mayo Clinic: Mayo Clinic Q and A: Getting adequate amount of fiber has several health benefits, (accessed: January 29, 2020), Mayo Clinic
  • Andrew Reynolds, PhD Prof Jim Mann, DM Prof John Cummings, MD Nicola Winter, MDiet Evelyn Mete, MDiet Lisa Te Morenga, PhD: Carbohydrate quality and human health: a series of systematic reviews and meta-analyzes; in: The Lancet, (published: online: 10.01.2019 and VOLUME 393, ISSUE 10170, P434-445, 02.02.2019), The Lancet
  • Hendrik Bartolomaeus; András Balogh; Mina Yakoub; Susanne Homann; Lajos Markó; Sascha Höges; Dmitry Tsvetkov; Alexander Krannich; Sebastian miracle seat; Ellen G. Avery; Nadine Haase; Kristin Kraker; Lydia Herring; Martina Maase; Kristina Kusche-Vihrog; Maria Grandoch; Jens Fielitz; Stefan Kempa; Maik Gollasch; Zhaxybay Zhumadilov; Samat Kozhakhmetov; Almagul Kushugulova; Kai-Uwe Eckardt; Ralf Dechend; Lars Christian Rump; Sofia K. Forslund; Dominik N. Müller; Johannes Stegbauer; Nicola Wilck: Short-Chain Fatty Acid Propionate Protects From Hypertensive Cardiovascular Damage; in: Circulation, (published: December 4th, 2018), Circulation

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