Diets high in fibre are associated with avoidance or management of a significant number of health problems. On top of this, fibre rich foods in isolation have been associated with certain improvements in markers of health (for example oat bran has long been suggested as a potential ingredient in a diet promoting improved blood lipid markers). A lot of this research is somewhat inconclusive and further research is needed, but the current body of literature suggests that fibre rich diets (or at least, diets high in fibre rich foods) can help with:
- Cardiovascular disease. The ability for various fibres to reduce serum cholesterol and LDL indicates a mechanism that is preventative for cardiovascular health. Diets rich in whole grains are associated with reduced heart health complaints, and there is a moderate inverse relationship between intakes of fruit and vegetables and heart attacks/strokes. It’s difficult to conclusively isolate the causal factor here as fibre, but the effects remain clear
- As mentioned, viscous gels can reduce the rate at which glucose appears in the blood, thus mediating spikes in blood glucose and lowering the requirement for insulin release. This may be useful for those who have diabetes. There has also been an inverse relationship between fibre intake and type 2 diabetes documented in eight different European countries
- Moderate to high fibre intakes can help with weight management. Fibre-rich foods are generally low in caloric density and hyper-palatability while being high in satiating volume. Due to this volume, satiety-signalling hormones such as peptide 1 and ghrelin are secreted in response to physical stomach fullness and this, coupled with delayed gastric emptying time, can help maintain a calorie deficit without excessive hunger. There is also a relationship between fibre intakes and waist circumference in observational population studies
- Gastrointestinal disorders including constipation and diverticulosis (a condition caused by damage to the colon walls, due to prolonged constipation) are associated with lower fibre intakes, largely due to the ability of fibre to both soften (by hydrating, thanks to viscous fibres) and bulk out a stool