Encyclopedia of Diets - A Guide to Health and Nutrition

Eaton, S. B. and M. J. Konner, ‘‘Paleolithic Nutrition: A
Consideration of its Nature and Current Implications.’’
NEJM312 (1985): 283–9.
Gardner, C. D., A. Kiazand, S. Alhassan, S. Kim, R. S.
Stafford, R. R. Balise, H. C. Kraemer, and A.C. King,
‘‘Comparison of the Atkins, Zone, Ornish, and
LEARN diets for Change in Weight and Related Risk
Factors Among Overweight Premenopausal Women:
The A to Z Weight Loss Study: A Randomized Trial.’’
JAMA297 (2007): 969–77.
Lieb, CW, ‘‘The Effects on Human Beings of a Twelve-
Months Exclusive Meat Diet.’’JAMA93, no. 1 (1929):
20–22.
Nicholson, A. L. and J. Yudkin, ‘‘The Nutritional Value of
Low-Carbohydrate Diet Used in the Treatment of
Obesity.’’Proceedings of the Nutrition Society28, no. 1
(March 1969): 13A.
St. Jeor, Sachiko t., Barbara V. Howard, T. Elaine Prewitt,
Vicki Bovee, Terry Bazzarre, and Robert H. Eckel,
‘‘Dietary Protein and Weight Reduction: A Statement
for Healthcare Professionals From the Nutrition Com-
mittee of the Council on Nutrition, Pysical Activity,
and Metabolism of the American Heart Association.’’
Circulation104 (2001): 1869–1874.

OTHER
Atkins & Low Carbohydrate Weight-Loss Support, A website
dedicated to low carbohydrate eating that contrasts and
compares various low carbohydrate diet plans and
provides a forum and support group http://www
.lowcarb.ca/

Deborah L. Nurmi, MS

High-fiber diet
Definition
A high-fiber diet is a diet in which the individual
consumes foods that meet or exceed the dietary refer-
ence intake (DRI) for dietaryfiberset by the United
States Institute of Medicine (IOM) of the National
Academy of Sciences

Origins
No single person developed the high-fiber diet.
Over the years, researchers have compared the rate
of various chronic diseases in populations that had
high-fiber diets with those that had lower dietary
fiber intake. They found, for example, that native
Africans who ate a high-fiber, plant-based diet are
rarely bothered byconstipation. However, in indus-
trialized countries where a lot of animal products are
consumed, constipation is common. Observations like

this encouraged researchers to look at other roles that

dietary fiber might play in health. From their findings

came a consensus that a high-fiber diet is a healthy

diet. This is reflected in the Dietary Guidelines for

Americans 2005, which encourage people to eat more

high-fiber foods such as whole grains.

Description

The United States Institute of Medicine (IOM) of

the National Academy of Sciences has setdietary

reference intakes(DRIs) for fiber based on research

data that applies to American and Canadian popula-

tions. DRIs provide nutrition guidance to both health

professionals and consumers. The current daily DRIs

for fiber are as follows:

children ages 1–3 years: 19 grams

children ages 4–8 years: 25 grams

men ages 14–50: 38 grams

men age 51 and older: 30 grams

girls ages 9–18: 26 grams

adult women ages 19–50: 25 grams

women age 51 and older: 21 grams

pregnant women: 28 grams

breastfeeding women: 29 grams

Food sources of fiber

Soluble fiber Insoluble fiber

Apples Apples (with skin)

Bananas Barley

Black beans Bran and bran cereals

Black-eyed peas Brown rice

Blackberries Bulgur

Blueberries Carrots

Broccoli Cauliflower

Brussels sprouts Celery

Chickpeas Couscous, whole wheat

Citrus fruit (oranges, grapefruit) Cucumbers

Kidney beans Green beans

Lentils Pears (with skin)

Navy beans Tomatoes

Northern beans Vegetables, raw

Nuts and seeds Wheat bran

Oat bran Whole grain cereals

Oatmeal and foods made with oats Whole grains

Peaches Whole wheat breads

Pears Whole wheat pasta

Peas, dried Zucchini

Pinto beans

Plums

Prunes

Strawberries

Common diets based on eating a diet low in carbohydrates

and an increased consumption of proteins and fats.(Illustra-

tion by GGS Information Services/Thomson Gale.)

High-fiber diet