1. Lowered risk of heart disease –The Journal of the American Medical Association conducted a ten-year study of 68,000 women in June 1999. The study showed that fiber lowers the risk of heart disease and especially fiber contained in cereal grains is most effective in this regard.
2. Lowered risk of type 2 diabetes – Fiber can reduce the risk of developing type 2 diabetes in half. Diabetics find great help in stabilizing their blood sugar levels by a regular intake of fiber and foods with a low glycemic index like fruits, oats, bran, whole grain cereals and legumes. (American Journal of Clinical Nutrition 2002; 76:535).
3. Reduced risk of metabolic syndrome – Metabolic Syndrome is also referred to as syndrome X. It is a collection of symptoms including obesity, high blood pressure, high blood triglycerides, high insulin levels and low levels of good cholesterol (HDL). This combination of factors essentially increases your risk of contracting both diabetes and heart disease. (Diabetes Care 2004; 27:538-46)
4. Reduced risk of cancer especially breast cancer –Fiber has also been associated with a lowered chance of contracting breast cancer and other cancers. Flax fiber and such other substances may play a beneficial role in hindering estrogen’s role in cancer. (Amer Chem Soc Meeting, 8/9/01).
5. Weight control – “Weight loss studies show that dieters who eat more fiber lose more weight even though they consume the same number of calories as other dieters.” says Janis Jibrin, RD. University of California at Davis did a research study that proved that a high fiber intake releases hormones that promote a feeling of satiety. (American Journal of Clinical Nutrition Sep 2002; 76: 659 )
6. Prevention of constipation – Fiber intake lowers the incidence of constipation. It provides bulk and helps in stool formation. It also promotes the regular muscular contraction in the bowels (peristalis) thereby increasing the frequency of elimination and regularity of bowel movements. (Journal of Pediatric Gastroenterology Nutrition 1999;29:132)
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