Perhaps you saw the headlines last week about a new analysis finding that people who consumed a lot of fiber are significantly less likely to die from heart disease, stroke, Type 2 diabetes, and colon cancer.
How could such a frumpy nutrient make such a big difference in our health? After all, fiber is, by definition, indigestible by humans. It provides no vitamins, minerals, or energy. And yet, fiber intake is consistently linked with lower disease risk.
There are a number of possible explanations.
How Fiber Keeps Us Healthier
First, fiber has the charming habit of taking out the trash. Insoluble fiber acts as a sort of broom, sweeping waste material out of the large intestine and lowering the risk of colon cancer. Soluble fiber acts more like a sponge, sopping up cholesterol, thereby lowering the risk of heart disease.
See also: What is the Difference Between Soluble and Insoluble Fiber?
Secondly, although fiber is not digestible by humans, it does provide lot of good nutrition for the beneficial bacteria that live in our intestines. Diets that are higher in fiber tend to give rise to a more robust and varied population of intestinal bacteria. These little beasties, we are learning, influence our health in a wide variety of ways—affecting everything from appetite, to immune function, to metabolism, and even our mood.
Thirdly, foods that are high in fiber are often high in other nutrients as well, such as anti-oxidants, phytosterols, lignans, and minerals. If your diet is high in fiber and you're getting most of that fiber from whole foods, chances are that your diet is high in a variety of disease-fighting nutrients.
And finally, your risk of heart disease, stroke, Type 2 diabetes, colon cancer, and many other diseases is lower when you are not overweight. Fiber can play a positive role in weight loss and management—which could also help explain why people who eat more...
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