Health Risks Associated With a High Fat or Low Fiber Diet

The typical American diet consists of high-fat, low-fiber foods, many of which are also highly processed, and there is a growing body of evidence that links this diet to many health problems. It is important to note that the problematic fats are the saturated variety found in animal products and the trans-fats found in many processed foods. Unsaturated fats found in salmon, nuts, avocados and tofu are usually called "good fats."

Stroke

People who consume more than 65 grams of fat each day have a 60 percent higher chance of suffering ischemic stroke than people who eat less than that, according to a Columbia University study reported in "Skin & Allergy News." Ischemic stroke is the most common form of the disease and occurs when clogged arteries block adequate flow of blood and oxygen to the brain.

Brain Function

A high-fat diet may impede learning and memory skills, according to research reported in "Natural Health" magazine. The study found that rats who obtained 40 percent of their calories from fat did significantly worse on learning and memory tests than those fed a lower-fat diet. This study is consistent with the findings of other animal studies, including research reported in "USA Today" ("Link to Alzheimer's Deepens") that links a high-fat diet with Alzheimer's disease.

Cancer

A growing body of evidence shows a strong link between a high-fat, low-fiber diet and colon and breast cancers. There is still much speculation about the causes of this link, including research into the carcinogenic content of cooked red meat and the role of insulin resistance.

Short-Term Effects

Indulging in a single high-fat meal can make it more difficult for you body to react well to stress. According to "Environmental Nutrition" magazine, just one high-fat meal (in which fat makes up at least 46 percent of calories) will raise your blood pressure significantly more than a low-fat meal when consumed before a stressful activity, such as giving a presentation or going out in the cold.

How Much

The FDA recommends a diet no higher than 30 percent fat, with less than 10 percent coming from saturated fats. Twenty to 30 grams of fiber each day is also recommended. You can find this information on product nutritional labels, but remember that daily value (DV) percentages on products are based on a 2,000-calorie diet. You may need to adjust your fat and fiber intake if you consume significantly more or less than that amount.