Insoluble fiber - Does Insoluble fiber intake reduce obesity and cardiovascular risk?

A high fiber diet that includes diverse sources of fiber may help prevent several major risk factors for heart disease. Fiber does a heart good, and 25 grams per day is the "minimum" needed to reap significant benefits. In the U.S., it's been estimated that the average adult eats only about 15 grams of fiber a day. Insoluble fiber consumption is associated with reduced risk of obesity and diabetes.

Soluble and insoluble fiber
Dietary fiber is the term for parts of plants a body can't digest. Fiber is classified as soluble or insoluble. Both types of fiber are present in all plant foods. Soluble fiber undergoes metabolic processing via fermentation, yielding end-products that influence health. Insoluble dietary fiber attracts water and biochemically increases bulk, softens stool and maintains regularity.
   Foods high in soluble fiber include whole grains, oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin. Whole grains and cereals appear to have high concentrations of both soluble and insoluble fiber.

Insoluble fiber reduces appetite and lower blood sugar
Insoluble cereal fiber reduces appetite and short-term food intake and glycemic response to food consumed 75 min later by healthy men.
Rania Abou Samra and G Harvey Anderson. American Journal of Clinical Nutrition, Vol. 86, No. 4, 972-979, October 2007. From the Department of Nutritional Sciences, Faculty of Medicine, University of Toronto, Toronto, ON, Canada
The objective was to describe the effect of insoluble fiber on appetite, short-term food intake, and blood glucose before and after a meal 75 min later in healthy men. In a crossover design, high-fiber 33 g insoluble fiber) cereal with 33 grams of insoluble fiber, low-fiber cereal, white bread, and water control were administered to young men after an overnight fast. In the first experiment, subjective appetite and blood glucose were measured at 15-min intervals before and after an ad libitum meal at 75 min. In the second experiment, a preset pizza meal (850 kcal) was consumed at 75 min. Appetite and blood glucose were measured for 150 min at fasting and at 15-min intervals before and after the fixed meal. In experiment 1, ad libitum food intake was lower after the high fiber cereal and white bread than after the low fiber cereal and water. Appetite was lower after the high fiber cereal than after the white bread but not different from the low fiber cereal. The blood glucose area under the curve did not differ among the high fiber cereal, white bread, and low fiber cereal from 0 to 75 min, but the postmeal blood glucose increased after the white bread and low fiber cereal but not after the high fiber cereal. In experiment 2, the high insoluble fiber cereal, but not the low fiber cereal or white bread, increased fullness before and prevented an increase in the blood glucose after the preset meal.
Conclusion: A serving of 33 g insoluble fiber reduced appetite, lowered food intake, and reduced glycemic response to a meal consumed 75 min later.

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