By Greg Arnold, DC, CSCS, September 28, 2005, abstracted from “Dietary Fiber and Fat Are Associated with Excess Weight in Young and Middle-Aged US Adults” in the September 2005 issue of the Journal of the American Diabetic Association
Data from the 1997 National Health Interview Survey show that more than 50% of U.S. adults are overweight and 1 in 5 adults are obese. Overweight and obesity are risk factors for a variety of chronic health conditions, including hypertension and diabetes mellitus. Despite public health efforts to encourage Americans to attain and maintain a healthy weight, the 1997 results suggest that much work remains to be done.1
Now a new study
2 finds that increasing your fiber intake may help in losing weight. From
helping decrease blood pressure3 to
helping prevent heart disease4 in type 2 diabetics and
helping prevent GERD,
5 it is clear that fiber is critical to the maintenance of optimal health. Unfortunately, Americans only get 15 grams of fiber today, half of the 25-30 grams recommended by the American Heart Association.
6
In the study, researchers used data from the Continuing Survey of Food Intakes by Individuals (CSFII) from1994–1996 on adults aged 20 to 59 years. They found that only around five percent of this group reported consuming the adequate intake of fiber. Surprisingly, it was only in women that fiber intake was associated with being overweight.
Overall, a low-fiber, high-fat diet came with the greatest risk of being overweight or obese. For the researchers, “weight control advice for U.S. women should place greater emphasis on consumption of fiber.”
Reference
1 “Prevalence of Overweight and Obesity Among Adults in the United States” posted on the CDC Website www.cdc.gov/nchs/products/pubs/pubd/hestats/3and4/overweight.htm
2 Howarth NC. Dietary Fiber and Fat Are Associated with Excess Weight in Young and Middle-Aged US Adults. J Am Diet Assoc. 2005 Sep;105(9):1365-72
3 Streppel, M. T., L. R. Arends, et al. (2005). "Dietary Fiber and Blood Pressure: A Meta-analysis of Randomized Placebo-Controlled Trials." Arch Intern Med 165(2): 150-6
4 “Fiber supplements may lower cardiovascular risk in type 2 diabetics” posted on the American Heart Association website April 30, 2005 www.americanheart.org/presenter.jhtml?identifier=3030591
5 J. A. Satia, et al. (2005). "Dietary intake and the risk of gastro-oesophageal reflux disease: a cross sectional study in volunteers." Gut 54(1): 11-7
6 “Fiber” posted on the American Heart Association Website www.americanheart.org/presenter.jhtml?identifier=4574
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