January 31, 2012
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Fiber for Life

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As smart as human beings are, sometimes we can be kind of dumb. The richer we get as a culture, the worse our diet gets, so bad that it becomes a major cause of disease and death. For example, the average diet in developing countries contains 40 to 60 grams of fiber per day, whereas the average diet in Western countries contains only about 10 grams of fiber per day. These modern food habits have led to an increase in the incidence of obesity, cardiovascular diseases, type-2 diabetes, and lots of gastrointestinal problems like diverticular disease and colon cancer.

A study just published in the International Journal of Food Safety, Nutrition, and Public Health has made a clear connection between developing countries taking on a more ‘western’ diet and the eventual onset of these diseases of affluence. When more traditional dietary options are replaced by highly processed foods, high in sugars, saturated fats, beef and dairy products and low in dietary fiber, chronic disease always follows.

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The authors of the report state that “physiological actions such as reducing cholesterol and attenuating blood glucose, maintaining gastrointestinal health, and positively affecting calcium bioavailability and immune function,” can be affected by proper dietary choices and emphasize that the consumption of “dietary fibre can help to improve the health benefits of new generations.” The research team concludes, “Consuming adequate quantities of [dietary fiber] can lead to improvements in gastrointestinal health, and reduction in susceptibility to diseases such as diverticular disease, heart disease, colon cancer, and diabetes. Increased consumption has also been associated with increased satiety and weight loss.”

Good Sources of Fiber Include:

  • Whole grains, like brown rice and oats
  • Vegetables
  • Fruit, like apples and pears (but not fruit juice)
  • BEANS! (1/2 cup provides over 10 grams of fiber)
  • Flaxseed, best to grind it fresh in a coffee grinder (but not flaxseed oil)
  • Chia seed
  • And you can supplement with psyllium, rice bran, guar gum, apple pectin, glucomannan. Check out PureLean Fiber

There are lots of delicious ways to increase your intake of fiber. Start slowly but start today.

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Talk Back:

How Do You Make Sure You’re Getting Enough Fiber? Post Your Answer Below.

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Key Sources:

Rana V, Bachheti RK, Chand T, Barman A. “Dietary fibre and human health.” International Journal of Food Safety, Nutrition and Public , Volume 4 – Issue 2/3/4 – 2011, pages 101 – 118.

Smits BJ, Whitehead AM, Prescott P. Lactulose in the treatment of symptomatic diverticular disease: a comparative study with high-fibre diet. Br J Clin Pract 1990;44:314-8.

Ornstein MH, Littlewood ER, Baird IM, et al. Are fibre supplements really necessary in diverticular disease of the colon? A controlled clinical trial. Br Med J (Clin Res Ed) 1981;25:1353-6.

Leahy AL, Ellis RM, Quill DS, Peel AL. High fibre diet in symptomatic diverticular disease of the colon. Ann R Coll Surg Engl 1985;67:173-4.

Vuorinen-Markkola H, Sinisalo M, Koivisto VA. Guar gum in insulin-dependent diabetes: effects on glycemic control and serum lipoproteins. Am J Clin Nutr 1992;56:1056-60.

5Ebeling P, Yki-Jarvinen H, Aro A, et al. Glucose and lipid metabolism and insulin sensitivity in type 1 diabetes: the effect of guar gum. Am J Clin Nutr 1988;48:98-103.

Rodríguez-Morán M, Guerrero-Romero F, Lazcano-Burciaga G. Lipid- and glucose-lowering efficacy of plantago psyllium in type II diabetes. Diabetes Its Complications 1998;12:273-8.

Landin K, Holm G, Tengborn L, Smith U. Guar gum improves insulin sensitivity, blood lipids, blood pressure, and fibrinolysis in healthy men. Am J Clin Nutr 1992;56:1061-5.

Schwartz SE, Levine RA, Weinstock RS, et al. Sustained pectin ingestion: effect on gastric emptying and glucose tolerance in non-insulin-dependent diabetic patients. Am J Clin Nutr 1988;48:1413-7.

Hallfrisch J, Scholfield DJ, Behall KM. Diets containing soluble oat extracts improve glucose and insulin responses of moderately hypercholesterolemic men and women. Am J Clin Nutr 1995;61:379-84.

Doi K, Matsuura M, Kawara A, Baba S. Treatment of diabetes with glucomannan (konjac mannan). Lancet 1979;1:987-8 [letter].

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