Jan 7, 2008

Flavorless Fiber

Dietary Fiber doesn't have a lot of flavor, but it has quite a few benefits:
  • Dietary fiber, or roughage, is a known cancer fighter, particularly colon cancer. (Study in 1999 New England Jrl. of Medicine) It does so by adding bulk to your digestive system so waste spends less time traveling through the colon, so less time for carcinogens to be in direct contact with colon.
  • Dietary Fiber may help protect against breast cancer by binding estrogen. This affect was seen in a Jrl. of Clinical Nutrition study done in 1999, which cited esp. the consumption of whole grains and wheat bran. 
  • Fiber may also have a protective effect against mouth, throat, and esophageal cancers according to a study published in the International Journal of Cancer in 2001.
  • Most studies have shown that optimal intake for cancer prevention is at least 30 to 35 grams per day.
  • Whole foods contain two types of dietary fiber which are known as soluble and insoluble.
  • Soluble fiber dissolves in water and is found in a variety of fruits, vegetables, legumes, and grains. It cuts cholesterol and adds to your feeling of fullness. Good sources of soluble fiber are oats, oat bran, oatmeal, apples, citrus fruits, strawberries, dried beans, barley, rye flour, potatoes, raw cabbage, and pasta.
  • Insoluble fiber does not dissolve in water and is found in whole grain bran, fruit pulp, and vegetable peels and skins. It is the type of fiber most strongly linked to cancer protection and improved waste removal. Good sources of insoluble fiber are wheat bran, whole wheat products, cereals made from bran or shredded wheat, crunchy vegetables, barley, grains, whole wheat pasta, and rye flour.
  • Recent studies suggest that small increases in fiber, such as adding vegetables to a chicken stir-fry or having a hamburger on a whole wheat bun, do not offer much protection. On the other hand, when we replace high-fat, animal products such as chicken, fish, cheese, and eggs with plant foods, we easily boost fiber to levels where real protection is possible.
Updated 1/20/15

Inspired by an email received from The Wholefood Farmacy.

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