The New Complete Book of Food
insoluble dietary fibers cellulose and lignin. They found a 32 percent reduction in the risk
of colon cancer among animals fed wheat bran; now they plan to conduct a similar meta-
analysis of human studies. Whole grain cereals are a good source of wheat bran. NOTE: The
amount of fiber per serving listed on a food package label shows the total amount of fiber
(insoluble and soluble).
However, early the following year, new data from the long-running Nurses’ Health
Study at Harvard School of Public Health and Brigham and Women’s Hospital, in Boston,
showed no difference in the risk of colon cancer between women who ate a high-fiber diet
and those who did not. Nonetheless, many nutrition researchers remain wary of ruling out
a protective effect for dietary fiber. They note that there are different kinds of dietary fiber
which may have different effects, that most Americans do not consume a diet with the rec-
ommended amount of dietary fiber, and that gender, genetics, and various personal health
issues may also affect the link between dietary fiber and the risk of colon cancer. NOTE:
The current recommendations for dietary fiber consumption are 25 grams per day for women
younger than 50, and 21 grams per day for women older than 50; 38 grams per day for men
younger than 50, and 30 grams per day for men older than 50.Adverse Effects Associated with This Food
Allergic reaction. According to the Merck Manual, wheat is one of the 12 foods most likely
to trigger the classic food allergy symptoms: hives, swelling of the lips and eyes, and
upset stomach. The others are berries (blackberries, blueberries, raspberries, strawberries),
chocolate, corn, eggs, fish, legumes (green peas, lima beans, peanuts, soybeans), milk, nuts,
peaches, pork, and shellfish.
Gluten intolerance. Celiac disease is an allergic intestinal disorder experienced by people
sensitive to gliadin, a component of gluten, the sticky elastic protein that makes it possible
for breads made with wheat and rye flour to rise. (All wheat cereals contain gluten.) People
with celiac disease cannot digest the nutrients in these grains; if they eat foods such as farina
or kasha that contain gluten, they may suffer anemia, weight loss, bone pain, swelling, and
skin disorders.Food/Drug Interactions
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