Dietary Fiber Health Benefits: Annotated Bibliography

Harvard School of Public Health: Fiber Start Roughing It!

Harvard School of Public Health. (2009). The Nutrition Source: Fiber — Start Roughing It! Retrieved March 31, 2009, from

The Harvard School of Public Health (2009) publishes a series of nutrition-related guides, one of which details the health effects of fiber. Although aimed at a general consumer audience, the "Fiber: Start Roughing It!" guide includes multiple references to empirical research on the health benefits of consuming a high-fiber diet. The introduction summarizes the two main types of fiber — soluble and insoluble. The body of the guide addresses specific health issues, including colon cancer, heart disease, Type 2 diabetes, diverticular disease, and constipation. The Harvard School of Public Health concludes with a "bottom line" list of recommendations for how many grams of fiber to include in a healthy diet per day, as well as specific tips for increasing fiber intake. Foods identified as good sources of fiber include whole grain products, whole fruits (as opposed to juices), and legumes.

One reason the Harvard School of Public Health (2009) website is a valuable resource is that the information it presents is valid, reliable, and free of unnecessary jargon. Statistics are included judiciously to underscore the importance of a high-fiber diet.

Another reason to consult this resource is to learn how a high-fiber diet can help address specific health problems, diseases, and ailments. Although far from a thorough meta-analysis, the information sheet does inspire further investigation into how specific conditions respond to an increase in dietary fiber. The authors also recommend a gradual increase in fiber intake coupled with a concurrent increase in water consumption — advice that is particularly helpful for patients who are just beginning to improve their lifestyle habits.

American Heart Association: Dietary Fiber Guide

American Heart Association. (2009). Fiber. Retrieved March 31, 2009, from http://www.americanheart.org/presenter.jhtml?identifier=4574

The American Heart Association (2009) offers a thorough guide to dietary fiber with a specific focus on heart and arterial health. The guide lists a broad range of food sources from which dietary fiber can be obtained — not only whole grains. The American Heart Association (2009) also notes that foods high in fiber tend to be high in essential nutrients as well. Patients receive clear advice for increasing both soluble and insoluble dietary fiber. In addition to recommending target fiber amounts, the guide advises that half of all grain products consumed come from whole grains.

Because of its focus on cardiovascular health, the American Heart Association (2009) discusses fiber's role in reducing LDL cholesterol. Patients learn that a diet high in fiber is superior to one that is merely low in fat but not also fiber-rich. One of the best features of the website is that its authors encourage a comprehensive dietary and lifestyle change rather than a single dietary adjustment.

The website is also valuable because the authors stress the importance of reading food labels and taking personal responsibility for purchasing wholesome foods. For example, the guide notes that many commercial "oat bran" and "bran" muffins contain far less fiber than their names suggest. A Spanish-language version of the guide is available, and a full set of dietary and lifestyle recommendations enhances the content further. Weight management is also addressed. Because the American Heart Association is a highly reliable source, its fiber guide is one to recommend to any patient seeking to improve their health through better nutrition.

Medline Plus: Dietary Fiber

"Medline Plus: Dietary Fiber." (2009). Retrieved March 31, 2009, from http://www.nlm.nih.gov/medlineplus/dietaryfiber.html

Medline Plus is a service of the United States National Library of Medicine and the National Institutes of Health. The website contains a wealth of hyperlinks to reliable sources that patients can explore at their own pace. A brief overview introduces readers to the concept of fiber and how it occurs naturally in plant materials. Like most consumer-oriented websites covering dietary fiber, the Medline Plus article notes that fiber is indigestible. Because it cannot be broken down, fiber creates a sense of fullness that may support weight loss. The added dietary bulk also benefits colon health, overall digestion, and relief from constipation. Gas, bloating, and cramps are identified as potential side effects of increasing fiber intake too rapidly; therefore, dietary fiber should be introduced gradually. The article also lists foods high in fiber so that patients can make better choices when shopping.

With links to reliable sources such as the American Academy of Family Physicians, the Medline Plus article is a valuable patient resource. The website also provides Spanish-language content links and links to the Department of Agriculture, the Mayo Clinic, and other authoritative sources, all of which lend further credibility to the information presented.

What sets Medline Plus apart from other consumer sites is its inclusion of links to empirical research published in peer-reviewed journals. Abstracts from the National Library of Medicine present some of the latest findings on dietary fiber and its health benefits. A dedicated section for parents also offers guidance on how to introduce fiber into children's diets.

Spiller, G. A. (2001). CRC handbook of dietary fiber in human nutrition. CRC Press.