Cereal dietary fiber: calories and benefits

Cereals and cereal products (such as wheat grains, rye or oats) are human main sources of dietary fiber. The total dietary fiber content of cereals varies from 10% to 15%, however, the content of soluble fiber varies from 20% (wheat) to approximately 50% (oats).

Among food sources of dietary fiber helpful for the primary and secondary control of type-2 diabetes and coronary heart disease is cereal. Eating foods with dietary fiber is important for proper bowel function and may reduce symptoms of chronic constipation, diverticular disease, and hemorrhoids.

Studies reported that oat fiber was effective in improving intestinal regularity and had a role in relieving constipation and/or diarrhea.

Foods high in fiber are usually low in calories and fat, and they tend to produce a feeling of fullness in the stomach, at least temporarily. For these reasons, people who are dieting to lose weight are usually encouraged to include fiber-rich foods in their diets.

Populations with diets low in dietary fiber and complex carbohydrates and high in fat, especially saturated fat, tend to have more heart disease, obesity and some cancers.

Dietary fiber intake should range from 20 to 25 gram per day or 10-13 g per 1000 kcal for optimal benefits but the usual intake in developed countries such as the United States only half this level.
Cereal dietary fiber: calories and benefits