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  • Writer's pictureAntonio Gore

What does fiber do for the body?

If you’re interested in dramatically revamping your body’s metabolic system, then read these studies on the benefits of fiber and learn from their findings.

Below are 57+ studies on the why and how that fiber affects bodily functions. From vital organ processes, overall disposition, serotonin production, to energy and integumentary health, fiber plays a key role in it all because of its dramatic affect on the gut.

{update: this list is in constant revision, as author also uses for log of science-backed, fiber-based studies}

  1. Effects of dietary fibre intake on risk factors for cardiovascular disease in subjects at high risk

  2. Intake of Fibre-Associated Foods and Texture Preferences in Relation to Weight Status Among 9–12 Years Old Children in 6 European Countries — The last two lines prove interesting in child development

  3. Position of the American Dietetic Association: health implications of dietary fiber

  4. Filling America’s fiber intake gap: summary of a roundtable to probe realistic solutions with a focus on grain-based foods

  5. Dietary fiber and its associations with depression and inflammation

  6. Dietary fiber and blood pressure control

  7. Prebiotic effects: metabolic and health benefits

  8. Resistant starches protect against colonic DNA damage and alter microbiota and gene expression in rats fed a Western diet

  9. Dietary fibers, prebiotics, and exopolysaccharides produced by lactic acid bacteria: potential health benefits with special regard to cholesterol-lowering effects

  10. Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus

  11. Dietary fibre to reduce colon cancer risk in Alaska Native people: the Alaska FIRST randomized clinical trial protocol

  12. Dietary fiber and body weight

  13. Resistant Starches and Non-Communicable Disease: A Focus on Mediterranean Diet

  14. The Health Benefits of Dietary Fibre

  15. Diet and metabolic syndrome: where does resistant starch fit in?

  16. Resistant starch: promise for improving human health

  17. Role of resistant starch in improving gut health, adiposity, and insulin resistance

  18. Experiences with three different fiber supplements in weight reduction

  19. Dietary fibre and cardiovascular health: a review of current evidence and policy

  20. Resistant starch: the effect on postprandial glycemia, hormonal response, and satiety

  21. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber

  22. Resistant starch and “the butyrate revolution”

  23. The neuropharmacology of butyrate: The bread and butter of the microbiota-gut-brain axis?

  24. Effect of test meals of varying dietary fiber content on plasma insulin and glucose response

  25. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease

  26. Fiber and prebiotics: mechanisms and health benefits

  27. Effects of differences in amount and kind of dietary carbohydrate on plasma glucose and insulin responses in man

  28. Dietary Fiber and Metabolic Syndrome: A Meta-Analysis and Review of Related Mechanisms

  29. Fermentation characteristics of resistant starch, arabinoxylan, and β-glucan and their effects on the gut microbial ecology of pigs: A review

  30. Dietary fiber and prebiotics and the gastrointestinal microbiota

  31. Probiotics, prebiotics, and synbiotics

  32. New Horizons for the Study of Dietary Fiber and Health: A Review

  33. Review article: probiotics and prebiotics in irritable bowel syndrome

  34. Impacts of Gut Bacteria on Human Health and Diseases

  35. Food-based strategies to modulate the composition of the intestinal microbiota and their associated health effects

  36. Prebiotic effects of inulin and oligofructose

  37. Dietary fibre in gastrointestinal health and disease

  38. Butyrate and Dietary Soluble Fiber Improve Neuroinflammation Associated With Aging in Mice

  39. Prebiotic Galactooligosaccharide Supplementation in Adults with Ulcerative Colitis: Exploring the Impact on Peripheral Blood Gene Expression, Gut Microbiota, and Clinical Symptoms

  40. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study

  41. Dietary resistant starch dose-dependently reduces adiposity in obesity-prone and obesity-resistant male rats

  42. Dietary support in insulin resistance: An overview of current scientific reports

  43. Microbiota’s Role in Diet-Driven Alterations in Food Intake: Satiety, Energy Balance, and Reward

  44. Appetite and Satiety Control — Contribution of Gut Mechanisms

  45. Gut Hormones in Health and Obesity: The Upcoming Role of Short Chain Fatty Acids

  46. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes

  47. Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study

  48. Colonic fermentation of indigestible carbohydrates contributes to the second-meal effect

  49. Carbohydrate, Memory, and Mood

  50. Role of polysaccharides in food, digestion, and health

  51. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin

  52. Resistant Starch: Promise for Improving Human Health

  53. Resistant starches for the management of metabolic diseases

  54. Effects of dietary fiber and its components on metabolic health

  55. Colonic health: fermentation and short chain fatty acids

  56. A Novel Grape-Derived Prebiotic Selectively Enhances Abundance and Metabolic Activity of Butyrate-Producing Bacteria in Faecal Samples

  57. Wood-Derived Dietary Fibers Promote Beneficial Human Gut Microbiota

  58. Resistant starch, large bowel fermentation and a broader perspective of prebiotics and probiotics

  59. Effects of regulating gut microbiota on the serotonin metabolism in the chronic unpredictable mild stress rat model

  60. Probiotics, Prebiotics and Postbiotics on Mitigation of Depression Symptoms: Modulation of the Brain-Gut-Microbiome Axis

  61. Modulation of Gut Microbiota-Brain Axis by Probiotics, Prebiotics, and Diet

  62. Harnessing Gut Microbes for Mental Health: Getting From Here to There

  63. The Gut-Brain Axis: Literature Overview and Psychiatric Applications

  64. From probiotics to psychobiotics — the gut-brain axis in psychiatric disorders

  65. Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials

  66. Fermented foods, the gut and mental health: a mechanistic overview with implications for depression and anxiety

  67. Breaking down the barriers: the gut microbiome, intestinal permeability and stress-related psychiatric disorders

  68. Dietary fiber for the treatment of type 2 diabetes mellitus: a meta-analysis

  69. Propionate as a health-promoting microbial metabolite in the human gut

  70. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber

  71. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication

A fiber-based diet approach can reach each system of the body. From the neurocognition to, of course, the defecation process, fiber has far-reaching effects. But as you can see, fiber goes beyond the shi*. Bookmark or favorite this page to come back and see what other studies are being done, or if you just need a refresher. Much of this was foundational in the formation of ProFiber Food, which you can read about here:

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