A low-fiber diet can result in:
Appendicitis, Hemorrhoids, Colon cancer, Hiatal hernia, Constipation, High blood pressure, Coronary heart disease, Irritable bowel syndrome, Crohn’s disease, Obesity, Diabetes, Spastic colon, Diverticular disease, Ulcerative colitis, Gallstones, Varicose veins
What are the health benefits from eating a high-fiber diet?
- Soluble fiber decreases the chance of hypertension, diabetes, and elevated cholesterol
- Insoluble fiber helps to prevent diverticular disease, constipation, and colon cancer
- Cellulose and hemicellulose, insoluble components of fiber absorb water and create a laxative effect
- Lignin, also a component of insoluble fiber, absorbs little water but decreases cholesterol
- Pectin, mucilage’s, and gums (soluble components of fiber) decrease absorption of fat, cholesterol, and glucose
- A high-fiber diet will be more filling, will decrease hunger, and allows one to loose weight in a healthful way
- Research has indicated that a diet high in fiber, including pectin, contributes to the stabilization of one’s blood sugar level
How to increase fiber in your diet:
- Eat two tablespoons of bran each morning, working up to one-half cup
- Substitute whole-grain bread such as rye, wheat or pumpernickel for white bread or rolls
- Eat brown rice instead of white rice
- Eat the skins of potatoes and fresh fruit
- Whenever a recipe calls for breadcrumbs, substitute bran
- Eat at least three servings of either raw vegetables or fresh fruit every day
- 28 grams equals one ounce–the weight of two tablespoons of water
- Metamucil is made up of psyllium hydrophilic, which is primarily made up of soluble dietary fiber. Metamucil is made from the husk of the psyllium seed (a grain).
- All fiber, including bran, needs ample liquid in order to work effectively.
Doctor recommends eating at least 30-40 grams of fiber per day.
6/90,5/91, 5/98, 11/08 Written by: Bruce Scott Sobel, D.O.