High fiber diets have long been recognized as improving one’s general health in a number of ways. Fiber acts “like a broom that sweeps away garbage in the colon, and acts like a sponge to soak up and remove the bad cholesterol (LDL-C) and reducing inflammation and risk of disease.” It improves bowel function, reduces the chances of developing diverticuli, colon polyps and hemorrhoids, helps prevent diverticulitis and colorectal cancer, and reduces the risks of obesity, diabetes, and heart disease. There just isn’t anything bad one can say about fiber.
There are two main sources of fiber: natural dietary sources and fiber supplements.
Fiber supplements contain psyllium fiber (Metamucil, Fiberall, Benefiber, et al.). They make you feel full and thus suppress hunger. They “le[a]d to a rise in gut bacteria-derived bile acids, which break down cholesterol and other lipids[fats]….reduce inflammatory pathways” (responsible for arteriosclerosis, metabolic diseases, and cardiovascular disease).
Natural fiber sources, of course, are nuts, seeds, fruits, vegetables, and whole grains. Plant-based proteins significantly increase fiber intake. A diet based on fiber intake has so many positives, entire books are written about them.
This article is not an exhaustive treatise on fiber but is just to remind you of the benefits of fiber and emphasize its importance for long term improvement of health. Plus it should encourage us to make those lifestyle and dietary changes sooner in our lives to reduce our risks of cardiovascular disease, diabetes, and obesity rather than later when it’s too late.
References: Lamberg E. How High-Fiber Diets and Supplements Can Improve Health for Patients with Obesity Medscape 2025 August 6.
