“Eat more fiber.”
The health authorities constantly tell us to eat fiber.
Doing this, they say, will help lower cholesterol, relieve constipation and prevent all sorts of diseases.
But the actual research doesn't back up many of these claims.
Fiber is definitely overrated, but it is still an important part of a healthy, real food based diet. Let me explain why…
What is Fiber?
Put simply… dietary fiber is indigestible carbohydrate found in foods.
Classically, fiber is split into two categories based on its solubility in water:
- Soluble fiber dissolves in water and can be metabolized by the “good” bacteria in the gut.
- Insoluble fiber does not dissolve in water.
Another more useful way to categorize fiber is “fermentable vs non-fermentable” – that is, whether the friendly bacteria in the gut can use it or not.
It’s important to keep in mind that there are many different types of fiber, just like there are many different types of fats.
Some of them have important health benefits, while others are mostly useless.
There is also a lot of overlap between soluble and insoluble fibers. Some insoluble fibers can be digested by the good bacteria in the intestine and most foods contain both soluble and insoluble fibers.
The health authorities recommend that women eat 25 grams of fiber per day and that men eat 38 grams per day.
The Main Reason Fiber is Beneficial, is That it Feeds The “Good” Bacteria in The Intestine
Did you know that your body is really just 10% human?
That’s because the bacteria that live in the body outnumber the body’s cells 10 to 1.
Bacteria live on the skin, in the mouth and nose… but the great majority lives in the gut, primarily the large intestine (2).
There are about 500 different species of bacteria living in the intestine, total number about 100 trillion. The bacteria in the gut are also known as the gut flora.
This is not a bad thing… there is a mutually beneficial relationship between us humans and the bacteria. We provide the bacteria with shelter and a safe habitat, instead they take care of some things that the human body can not do on its own.
There are many different kinds of bacteria… and the type (different species) of bacteria can have a dramatic effect on various aspects of health, including weight, blood sugar control, immune function and even brain function (3, 4, 5, 6, 7).
But what does that have to do with fiber?
Well… like other organisms, bacteria need to eat. They need to get energy from somewhere in order to survive and function.
The problem is that most carbs, proteins and fats get absorbed into the bloodstream before they make it to the large intestine. There is nothing left for the gut flora.
This is where fiber steps in… humans don’t have the enzymes to digest fiber and therefore it reaches the large intestine relatively unchanged.
However, the intestinal bacteria DO have the enzymes to digest many of these fibers.
That way, they increase our levels of the “good” bacteria, which can have various possitive effects on health (9).
These short-chain fatty acids can feed the cells in the colon, leading to reduced inflammation in the gut and improvements in various digestive disorders like Irritable Bowel Syndrome, Crohn’s disease and Ulcerative colitis (11, 12, 13).
When the bacteria ferment the fiber, they also produce gases. This is the reason high-fiber diets can cause flatulence and stomach discomfort, but this usually goes away with time as your body adjusts.
Bottom Line: Consuming adequate amounts of soluble, fermentable fiber is very important for optimal health, because it optimizes the function of the friendly bacteria in the gut.
Some Types of Fiber Can Help You Lose Weight
There is conflicting evidence about whether fiber can help people lose weight or not.
Some fibers bind water in the intestine, which can slow absorption of nutrients and increase feelings of fullness (14).
Bottom Line: Some types of fiber can cause weight loss by increasing feelings of fullness and leading to reduced calorie intake.
Fiber Can Reduce Blood Sugar Spikes After a High-Carb Meal
What this means is that they cause smaller spikes in blood sugar after a carbohydrate containing meal (22).
This can be important… but only if you’re eating a high-carb diet. In these cases, the fiber can reduce the likelihood of the carbs spiking your blood sugar to harmful levels.
But really… if you have blood sugar issues, then it would make much more sense just to skip the carbs instead of trying to minimize the damage using fiber.
Bottom Line: Foods that contain fiber have a lower glycemic index and cause smaller spikes in blood sugar than foods that are low in fiber.
Fiber Can Reduce Cholesterol, But The Effect Isn’t Huge
Some types of fiber can reduce blood cholesterol levels.
However, the effect isn’t nearly as impressive as you may think.
A review of 67 controlled trials found that 2-10 grams of soluble fiber per day reduced Total cholesterol by 1.7 mg/dl and LDL cholesterol by 2.2 mg/dl, on average (23).
Whether this has any meaningful effects in the long term is not known, although many observational studies do show that people who eat more fiber have a lower risk of heart disease (27).
Bottom Line: Some types of fiber can reduce cholesterol levels, although the effect isn’t very large on average.
What About Fiber and Constipation?
One of the main purported benefits of fiber is reduced constipation.
Fiber is claimed to help absorb water, increase the bulk of the stool and speed up movement of stool through the intestine.
Given how almost every health professional believes that fiber can help with constipation, you would think that there was strong evidence behind it.
Some studies show that adding fiber can improve symptoms of constipation, but other studies show that removing fiber improves constipation.
According to one review of 6 studies, soluble fiber can help with constipation, while insoluble fiber has no effect (31).
For this reason, I think it is questionable to recommend fiber to everyone with constipation. It may help some people, but it can make matters worse for others.
Bottom Line: The evidence about fiber helping with constipation is surprisingly weak and the studies do not agree. This appears to depend on the individual, as well as the type of fiber.
There is no Evidence That Fiber Protects Against Colorectal Cancer
Fiber May be Overrated, But it Still Has Important Health Benefits
The health benefits of fiber are not as clear cut as you might think, given how enthusiastically many nutritionists recommend that we eat it.
However, it is definitely true that fiber-rich foods tend to be healthier than low-fiber foods. But that’s because high-fiber foods tend to be whole, unprocessed foods… which are healthy for many other reasons.
The recommended amount of 25-38 grams of fiber per day may be excessive. There is no evidence that eating less fiber than that has any harmful effects.
For this reason, I don’t think there is any reason to load up on whole grains or legumes to get more fiber into your diet… eating plenty of vegetables (and maybe some fruit) should be more than sufficient.
At the end of the day, fiber appears to be overrated.
But fiber is still an essential part of a healthy diet… if only for the sake of feeding the little guys in the intestine that are so important for the optimal function of our bodies!
The TRUTH about High Fiber Foods
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Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works...
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.
Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
Because when you click here to watch Liz’ life-changing presentation, you’ll learn
- Which calories help you lose weight…and which ones help you gain it…
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Revitalizing your metabolism so you can
Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*
By Richard Neal
Tags: HEALING | REMEDIES | PREVENTION
According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
Total: 29.1 million people or 9.3% of the population have diabetes.
Diagnosed: 21.0 million people.
Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).
Source: CDC Website
Drugs Treat Symptoms, Not Disease
Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.
Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.
Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.
In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication
96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.
Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.
Blood sugar normalizes... neuropathy pain goes away...
Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.
You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.
Groundbreaking New Research
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.
Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.
This year they're on track to help over 30,000.
In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.
No more neuropathy pain, pricking your finger, or the need for expensive medication.
Learn about this groundbreaking new research here:
#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Tags: HEALING | PREVENTION
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!
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