SUMMARY

• Fiber is a critical factor of a balanced diet. The Food and Drug Administration (FDA) recommends consuming 25 grams of fiber daily as part of a healthy, balanced 2000 calorie diet.
• Most Turtle Mountain products are considered a “source” of fiber, with many products being a “good” to “excellent” source of dietary fiber.
• Fiber works to maintain regularity preventing constipation and protecting against gastrointestinal conditions.
• Dietary fiber also works to regulate blood sugar levels helping to manage diabetes.
• Diets high in fiber have been shown to help reduce cholesterol in effect reducing the risk of coronary heart disease.
• Studies also suggest fiber may play a role in helping to prevent against certain types of cancer, specifically colon and breast cancers.

FIBER

Fiber is an important component of many complex carbohydrates. It cannot be broken down or absorbed by the body and therefore has no caloric value. Soluble fiber, found in oat bran, seeds, nuts, legumes and some fruits and vegetables, helps to slow digestion and aids in the absorption of nutrients from food. Insoluble fiber, found in whole grains, wheat bran and vegetables, helps food pass through the stomach and intestines adding bulk to the stool. Fiber traps and removes harmful bacteria from the intestines, binding toxic agents that are produced in our bodies.

BENEFITS OF FIBER

Fiber offers many health benefits. Fiber intake on a daily basis promotes regular bowl movements preventing constipation, hemorrhoids and small hernias in the colon (a condition known as diverticulosis).¹

A high fiber diet has also been shown to regulate blood sugar levels helping to manage diabetes. Fiber slows the digestion process and absorption of nutrients resulting in a slow and steady release of glucose from the breakdown of other carbohydrates.² Fiber has shown to be an effective tool in terms of weight loss by slowing down the digestion process causing food to remain in the stomach longer thus providing a feeling of fullness. This can be especially helpful for those diagnosed with Type 2 diabetes, of which obesity is a major factor.

High fiber diets can reduce levels of blood cholesterol reducing the risk of coronary heart disease. Diets high in fiber and soy protein have been shown to lower cholesterol concentrations as effectively as prescription medication.³ One study found that patients taking a fiber supplement had an additional 6% reduction in LDL (bad) cholesterol compared to those taking the 10mg statin drug alone.⁴ A study conducted by Harvard University found that men who consumed at least 29 grams of fiber each day had almost a 40% reduction in heart attacks compared to men who ate lower-fiber diets. This same protection has also been seen in studies involving women.⁵

Fiber has also been linked in the prevention of some cancers, specifically colon cancer and breast cancer. The occurrence of breast cancer has been associated with high levels of estrogen metabolites, estrone converted from estradiol. The study showed that fiber intake, specifically soluble fiber, lowers estrogen concentrations in the blood and urine helping to prevent breast cancer.⁶ Fiber keeps an optimal pH in intestines preventing microbes from producing cancer substances; therefore preventing colon cancer.¹ However, some feel that fiber’s role in preventing colon cancer cannot be determined due to the length of the study. Factors that may cause or prevent polyps or colon cancer may take years to determine.⁷ Another study showed that doubling fiber intake could reduce the risk of colorectal cancer by 40%, stressing the need for changes in the diets of the American population.⁸ Overall, it has been estimated that one-third of cancer deaths could be prevented by a diet rich in fruits and vegetables.⁴

HOW MUCH FIBER DO I NEED?

Millions of Americans fall short of the recommended daily allowance of fiber. The Food and Drug Administration (FDA) recommends consuming 25 grams of fiber daily as part of a healthy, balanced 2000 calorie diet.

For an item to be considered a ‘source’ of fiber it must contain 2g per serving. A ‘high source’ would contain at least 4g and an ‘excellent’ source would contain 6g of fiber per serving.¹⁰

TURTLE MOUNTAIN’S FIBER SOURCE

Turtle Mountain uses chicory root extract, commonly referred to as inulin, as a primary source of fiber. Chicory root is an all natural prebiotic dietary fiber. A prebiotic is a non-digestible food ingredient that aids the host by selectively stimulating the growth and/or the activity of beneficial bacteria in the colon. In addition, Turtle Mountain products also get fiber from ingredients such as soymilk, soy protein and gum acacia.

* Good source of dietary fiber based on FDA nutritional guidelines.
** Excellent source of dietary fiber based on FDA nutritional guidelines.

Fiber is a critical factor of a balanced diet. It promotes health and may reduce the risk for diseases such as diabetes, coronary heart disease, breast and colon cancers. Snacks like our dairy-free frozen desserts, fruit, popcorn and nuts are an easy and tasty way to incorporate more fiber into your diet.
Want to know more about dietary fiber? We suggest you check out these website references for more information.

Food and Drug Administration (FDA) Code of Federal Regulations

United States Department of Agriculture (USDA) Dietary Guidelines

Health Caste: Fiber 101

REFERENCES

1. Tsang, Gloria RD. “Fiber 101: Soluble Fiber vs. Insoluble Fiber.” Health Castle. 6 Jan. 2005

2. “Fiber.” Medicine Net.com. 24 Apr. 2002. 26 Jan 2005.

3. Lanou, Amy Joy. “Getting real about weight loss” Taiwan News Online. 6 Jan 2005.

4. “New Study Shows Dietary Fiber Supplement Can Reduce Dose of Prescription Drug Needed to Treat High Cholesterol.” Young Again Nutrients 2005. 9 Nov 2004. University of Medicine and Dentistry.

5. Miller, Christine MD. “The Power of Fiber.” eDiets.com. 24 Jan 2005.

6. Kasim-Karakas, et al. “Effects of prune consumption on the ration of 2-hyroxyestrone to 16α-hyroxyestrone.” American Journal of Clinical Nutrition. 76.6 (2002): 1422-1427.

7. Komaromy, Miriam MD. “Colon Cancer: Bashing the Bran Hypothesis.” Genetic Health. 6 Jan. 2005.

8. Groover, Joel. “Fight Cancer with Fiber.” Vibrant Life. 6 Jan. 2005.

9. “Healthy Living: Diet.” Cancer Research and Prevention Foundation. 9 Feb. 2005.

10. “Guidelines for Healthy Eating: Emphasize cereals, breads, other grain products, vegetables and fiber.” Health Castle. 6 Jan. 2005.