A review of dietary fiber and health: focus on raisins.
J Med Food. 2011 Sep ;14(9):877-83. Epub 2011 Apr 10. PMID: 21476884
Stacey J Bell
Fibers vary in their physiologic effects. For example, viscous fibers may delay gastric emptying of ingested foods into the small intestine, creating a sensation of fullness; reduce blood glucose concentrations; and potentially benefit insulin sensitivity. They also improve blood cholesterol levels. Insoluble fibers are poorly absorbed and are known to improve fecal bulk and laxation and ameliorate constipation. Despite these numerous benefits, most Americans do not get enough of either kind of fiber in the diet. Some have argued that fiber-rich foods are not appetizing and therefore avoided. Raisins contain both forms of fiber and have a sweet flavor. This review provides support for consuming adequate fiber in the diet and suggests a role for raisins to help increase total dietary fiber.