A variety of epidemiological (disease and population) studies have found that in populations with high-fiber diets, the incidence of colon cancer, appendicitis, and diverticulosis are very low. Industrialized countries, which largely have diets high in fat and low in fiber, have high incidence of these diseases.

Fiber has long been recognized as one of the best food ingredients for maintaining regularity and preventing constipation. Consuming fiber reduces transit time and results in a more thorough evacuation of waste materials.

Because fiber may cause starches and sugars to be absorbed more slowly into the bloodstream, the amount of glucose in the blood is reduced and so is the work required of the pancreas in producing insulin.

Water-soluble fiber may lower cholesterol. This is because fiber removes bile acids from the body, and bile acids are made from cholesterol. In order to replace the bile acids lost to fiber, the body pulls more cholesterol out of the blood. This lowers cholesterol. However, not all water-soluble fiber does this. The fiber found in oat bran, legumes, and psyllium does. Studies reported by the Kellogg Company indicate that a daily intake of 10 grams of psyllium may lower cholesterol by as much as 15 percent.

Because fiber is low in calories, it can be added to your diet, providing a greater feeling of satiety without significantly increasing your caloric intake. In other words, you may find yourself eating less. This is beneficial in weight-loss programs.

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