Get the Facts on Fiber

Fiber and Irritable Bowel Syndrome

"Roughing" up your diet can be the key to healthier bowels. With the introduction of white flour came an increased prevalence of bowel disorders such as diverticulosis, diverticulitis, hemorrhoids, polyps, colon cancer, and irritable bowel syndrome (IBS). In Burkitt's early research into this phenomenon, he made reference to the fact that the typical African stool specimen was large and soft, and that stool transit times were rapid, compared to the puny hard fecal deposits and slow transit times of Europeans. In one of his studies, they conducted elaborate experiments in which volunteers in England, India, and Africa had their bowel movements timed and their stools weighed. Among the results of the study: People living under primitive conditions, on diets high in insoluble fibers, passed from 2½ to 4½ times as much feces as sailors in the Royal Navy, and were relatively free of many of the diseases studied. Current research supports the early findings. Studies have shown that a high-fiber diet (particularly fruit and vegetable fiber) help to prevent diverticulosis and will decrease the risk of complications if you have it. Although the mechanism by which fiber may be protective against diverticulosis is unknown, several hypotheses have been proposed.

For example, some scientists report that fiber helps by decreasing transit time, increasing stool weight, and decreasing pressure within the colon. The same has been found for irritable bowel syndrome (IBS). The current guidelines for the treatment of IBS include following a high fiber diet. The bulk that fiber provides is thought to help prevent the painful spasms often associated with IBS and aid in comfortable regularity. There is still a great deal of debate about the role of fiber in preventing colon cancer. The studies that look for connections with people's diets and their health have seen a trend in low-fiber diets and people with colon cancer. The studies that tried to intervene by putting people on high-fiber diets in order to prevent colon cancer or polyps did not find the same protective relationship. Burkitt's work and a more recent study showed that a daily stool weight greater than 150 grams needs to be achieved for the protective affect against colon cancer. This was not taken into account in many of the studies and may be the reason the protective effect was not found.

- Fiber and Digestive Health
- Fiber and Heart Disease
- Fiber and Weight Loss
- Fiber and Diabetes

Sources: YourTotalHealth, MedicineNet