Low-fiber diet associated with teens' increased risk for diabetes

Teens who eat little fiber in their diet tend to have bigger bellies and higher levels of inflammatory factors in their blood, both major risk factors for developing diabetes and heart disease, according to a study by Georgia Health Sciences University.

Only 1% in survey ate enough fiber

University researchers studied 559 Georgia teens ages 14 to 18 and found that only about 1 percent met the recommended daily fiber intake of 28 grams for females and 38 grams for males. They consumed about one-third of recommended levels on average.

The researchers also found that female teens with a low-fiber diet tended to have higher levels of overall body fat. They did not find the same true in males. Meanwhile, males seemed to reduce their general body fat while on a high-fiber diet.


“The simple message is adolescents need to eat more fruits, vegetables and whole grains,” said Dr. Norman Pollock, bone biologist at the Medical College of Georgia and the Institute of Public and preventive Health at Georgia Health Sciences University.

Teens drawn to processed foods

Researchers know that increasing fiber intake may be challenging, since teens are drawn to processed foods that are notoriously low in fiber. Teens may also be put off by the side effects of eating lots of fiber, which may include intestinal gas, bloating and diarrhea.

The research team hopes to secure funding to develop convenient and palatable forms of fiber. This includes fiber that could be sprinkled on the low-fiber foods that adolescents tend to consume regularly.

How fiber works

The researchers do not fully understand exactly how fiber combats high body fat and inflammatory factors. They hypothesize that increased bulk in the stool causes digested food to spend less time in the gastrointestinal tract.


Another theory is that fiber improves insulin sensitivity and may potentially reduce visceral adiposity.

Fiber tends to speed satiety and may help decrease total food consumption and calorie intake. Finally, fiber may also help absorb and eliminate inflammatory factors.

Fiber performs several key functions in the human body, according to the American Academy of Pediatrics. It is a natural laxative that keeps food moving through the intestinal tract. It may also lower the concentration of cholesterol in the blood.

Getting more fiber

Foods rich in fiber include grains like wheat germ, wheat bran, whole-wheat bread, oat bran, brown rice and barley.

Legumes are also rich in fiber. They include kidney beans, navy beans, pinto beans, black beans, lima beans, lentils and chickpeas.

Fruits and vegetables are also good sources. Some examples include cauliflower, broccoli, celery, potatoes, peas, beans, carrots, apples, oranges, blackberries, tomatoes, dates and raisins. Uncooked vegetables have higher fiber than cooked vegetables.


To increase a teen's intake of fiber, the American Academy of Pediatrics recommends serving uncooked vegetables as snacks. Serve fruits and vegetables with edible skins left on. Serve cooked vegetables while still crisp to retain fiber content.

Garnish salads with seeds and add dates and raisins to snacks and cereals. Substitute whole-grain bread for white bread, and eat plenty of dried beans, peas and legumes. Finally, serve popcorn with little butter and salt for a healthy high-fiber snack.

The study may be the first to correlate dietary fiber intake with inflammatory markers in adolescents. It was published in the Journal of Clinical Endocrinology and Metabolism.

Source: Georgia Health Sciences University, the American Academy of Pediatrics

Photo by John Nyboer


More Articles

With its slightly nutty flavor, chewy texture, and nutritional punch farro is an ancient whole grain worth a place in our pantry.

Farro...

Having diabetes is cause for concern, however it doesn’t mean that you need to eliminate all of your favorite foods from your diet completely....

With diabetes becoming more of an epidemic each and every day, being knowledgeable about the disease, its effects on the body as well as ways to...

If you’re a diabetic or live with one, it can be tough trying to figure out the best foods to eat because your priority is to control your blood...

In this post, I will show you the 10 best ice creams for diabetics.

When you think of sweetened foods that a diabetic shouldn’t consume,...

More Articles

If you’re living with diabetes, snacking is a necessity because going for more than 3-4 hours without eating can be detrimental to your health....

For diabetics, choosing healthy snacks can be a daunting task.

A good rule of thumb is to pick out snacks that are rich in protein, fiber,...

According to information available through the National Institutes of Health, there’s an estimated 462 million people in the world who are...

Eleven Clinical Studies

After eleven clinical studies and 300,000 participants, researcher Vasanti Malik and her team of researchers...

Diabetic women often have a harder time losing weight than non-diabetic women. A study funded by Jenny Craig proved that diabetic women have an...

Many recent studies have proved that magnesium levels are lower in patients with diabetes than in non-diabetics. This magnesium...

Fluid retention, also known as edema, is a problem that affects many diabetics, especially those with type 2 diabetes...

Some of us might be thrilled if we could manage our blood sugar by sitting in a hot tub or sauna, instead of working up a sweat biking, or using...

Cooking and baking with the ancient cereal grain sorghum has health benefits for people with diabetes, and those with weight control issues....

When it comes to certain foods, there are always questions as to whether or not a diabetic can have them without...

Matcha tea is a rich, creamy, full-bodied beverage with amazing nutritional properties that address several diabetes health concerns.

The...

Salads are good example of foods that type 2 diabetics can enjoy with relatively low guilt. With the right greens and other elements added, salad...

Remaining gainfully employed is important to many people. Those who live with any form of diabetes may find that some lines of work are more...

Learning that you have diabetes does mean making some lifestyle changes. One of the areas that needs attention is your diet. Most people find that...

One of the more challenging aspects of life as a type 2 diabetic is managing your diet. There’s often the temptation to avoid certain foods...