Bottom Line Health
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| OTHER RISK FACTORS CHANGE CONCLUSIONS
A first look at the combined data found a 16% lower incidence of colon cancer in the people who had the highest fiber intake. But when the researchers adjusted the figures to take into account other risk factors—such as multivitamin use, folate intake, red meat consumption and milk and alcohol intake—they found that there was no relationship between dietary fiber intake and colon cancer risk. |
Andreas Moritz
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 The researchers asked a group of 17 overweight and obese women to eat three slices of the bread daily, which placed their fiber intake well within the recommended 20-35 g per day. After only three days of eating the bread, the women's insulin sensitivity improved by 8 percent. You can naturally increase your insoluble and soluble fiber intake by eating mostly natural, unprocessed foods, such as fruit, vegetables, grains and legumes, nuts and seeds. As simple as this sounds, food is still the best medicine of all. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 We know from the Nurse's Health Study, for example, that women with the highest fiber intake had nearly half the risk of major weight gain compared to women with the lowest fiber intake.61
But how do high-fiber foods promote weight loss? The first contribution that foods high in fiber make to a weight-loss plan is that fiber-rich foods tend to be low in calories. Eating these foods will satisfy you while adding few calories to your daily intake. That's simple math. A slightly more complicated issue concerning fiber's effect on weight is that fiber actually works to curb your appetite. |
| There's no question that increasing your fiber intake can help you lose weight and maintain a healthy weight. Adding beans to your diet can significantly improve your fiber intake. Various studies have demonstrated that fiber increase is associated with weight loss. One scientific review that examined a host of studies on the effects of low-calorie diets on hunger, weight loss, and manipulation of macronutrients, found that subjects experienced triple the weight loss when their diet was both low in fat and high in fiber. |
| We know from the Nurse's Health Study, for example, that women with the highest fiber intake had nearly half the risk of major weight gain compared to women with the lowest fiber intake.61
But how do high-fiber foods promote weight loss? The first contribution that foods high in fiber make to a weight-loss plan is that fiber-rich foods tend to be low in calories. Eating these foods will satisfy you while adding few calories to your daily intake. That's simple math. A slightly more complicated issue concerning fiber's effect on weight is that fiber actually works to curb your appetite. |
David W. Grotto, RD, LDN
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 Dietary fiber intake and risk factors for cardiovascular disease in French adults. Amer J Clin Nutr. 2005;82:1185-1194.
Lebwohl M. A clinician's paradigm in the treatment of psoriasis. J Am Acad Dermatol. 2005;53:S59-69.
Montonen J, et al. Whole-grain and fiber intake and the incidence of type 2 diabetes. Amer J Clin Nutr. 2003;77:622-629.
Rubnov S, Kashman Y, Rabinowitz R, Schlesinger M, Mechoulam R. Suppressors of cancer cell proliferation from fig (ficus carica) resin: isolation and structure elucidation. J Nat Prod. 64:993-996, 2001.
Slavin IL. Dietary fiber and body weight. Nutrition. |
Andreas Moritz
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| There are close to 30 published studies which all confirm that fiber intake has not only no beneficial effects, but is indicated in multiple complications of the gastrointestinal tract. For example, in one study published in 2000, researchers randomly assigned 1,429 men and women with a history of colon polyps (a pre-cancerous condition) to eat either a high-fiber or low-fiber wheat-bran supplement in addition to their ordinary diet. After three years, researchers found at least one polyp in about 50 percent of the participants in each group. |
David W. Grotto, RD, LDN
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| Your body will adjust if you are consistent with your fiber intake and you will be less "windy" in no time!
SELECTION AND STORAGE:
• "Dry" beans come packaged or already cooked, either canned or frozen.
• If stored in a cool, dry place, dry beans can be stored for at least twelve months or longer.
• Canned beans can be stored up to twelve months.
• Cooked beans may be refrigerated for up to five days and frozen for up to six months.
PREPARATION AND SERVING SUGGESTIONS:
• You can reduce up to forty percent of sodium by rinsing canned beans or by purchasing no-salt-added versions. |
Bottom Line Health
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| But when the researchers adjusted the figures to take into account other risk factors—such as multivitamin use, folate intake, red meat consumption and milk and alcohol intake—they found that there was no relationship between dietary fiber intake and colon cancer risk.
PROBLEMS WITH PREVIOUS STUDIES
"In general, most previous studies have been inconsistent," says Yikyung Park, who led the study while at the Harvard School of Public Health and who is now a visiting fellow at the National Cancer Institute.
Dr. John A. |
Tori Hudson, N.D.
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 While I can't say that lowering fat and increasing soy and fiber intake will definitely prevent or treat fibroids, these nutritional habits do lower the risk of endometrial cancer. Since uterine fibroids are associated with an increase in the risk of endometrial cancer, it logically follows that these diet recommendations could help with fibroids.
Some people have raised the concern that women with uterine fibroids should avoid soy foods for their high content of phytoestrogens (specifically isoflavones) because phytoestrogens may have a weak estrogenic effect. |
| Increased fiber intake (more than 3 grams of cereal fiber daily or more than six servings of whole grains per week) is also associated with decreased progression of coronary atherosclerosis in postmenopausal women.90
A number of large, recent epidemiological studies published in medicine's most respected journals found that overall, increased intake of dietary fiber is associated with decreased cardiovascular disease in adulrs91' 92 and menopausal women. |
| A more recent study showed that dietary fiber intake is inversely correlated with several cardiovascular disease risk factors. The highest total dietary fiber and nonsoluble dietary fiber (more than soluble) intakes from fruit, vegetables, and cereals were significantly associated with a decrease in a number of cardiovascular risk factors including overweight, hypertension, lipid markers, and homocysteine.87 Part of fiber's effect on lipids is because these higher fiber diets are in fact diets low in cholesterol intake. |
Lester A. Mitscher and Victoria Toews
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 These guidelines advise people to lower their fat intake, increase fiber intake, choose plentiful amounts of fruits and vegetables, maintain an ideal body weight, use alcohol in moderation, and avoid certain processed foods.
ž Limit Fat Intake to 30 Percent of Calories or Less
Research studies of animals and humans show that a high-fat diet increases the risk of many cancers, including colon and prostate cancer. Conversely, a low-fat diet has been shown to reduce the risk of many cancers. An additional benefit of a low-fat diet is the fact that it helps most people maintain a healthy weight. |
| Note that daily fiber intake should not exceed 35 grams.)
Cancer Factors
The following factors contribute to the development of cancer:
• Pro-carcinogens: initially harmless substances that may be altered in the body to induce cancer.
Examples: The polycyclic aromatic hydrocarbons (PAHs) that are present in condensed smoke from cigarettes, automobile emissions, grilled foods, fireplace residues, and the like are examples. |
Marshall Editions
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 NATUROPATHY
Diet: One of the most common causes of rectal bleeding is an inadequate fiber intake. Base your diet on whole foods like fresh vegetables, fruits, whole grains, beans, nuts, and seeds. Sprinkle ground flaxseeds on your cereal, homemade shakes, or salads. Flaxseeds contain high quantities of fiber and essential oils that help with bowel movements. Eat five or six light meals throughout the day rather than two or three large meals. If you try to eat too much fiber at one time this may put excess pressure on your intestines. |
David W. Grotto, RD, LDN
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| Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study. Arch Intern Med.
2003 Sep 8;163(16):1897-1904.
Darmadi-Blackberry et al. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pac J Clin Nutr. 2004; 13(2):217-220.
Mcintosh M, Miller C. A diet containing food rich in soluble and insoluble fiber improves glycemic control and reduces hyperlipidemia among patients with type 2 diabetes mellitus. Nutr Rev. 2001;59(2):52-55. |
Marshall Editions
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| Increase your fiber intake; take 1 tsp to 1 tbsp of soluble fiber containing guar gum, psyllium husks, flaxseeds, or pectin mixed in an 8 oz glass of water twice a day on an empty stomach.
Environmental considerations: Ringworm spores can live in the environment for over a year. Because of this, it is prudent to clean the house as well as possible to rid it of the fungus. Vacuum rugs and carpets frequently and clean all smooth surfaces (floors, counters, windowsills, and so on) with a 5% bleach solution for several weeks. |
Thomson Healthcare, Inc.
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 Carob fiber intake lowered acylated ghrelin to 49.1%, triglycerides to 97.2%, and NEFA to 67.2% compared with the control meal (P < 0.001). Total ghrelin and insulin concentrations were not affected by consumption of a carob fiber-enriched liquid meal. Postprandial energy expenditure was increased by 42.3% and RQ was reduced by 99.9% after a liquid meal with carob fiber compared with a control meal (P < 0.001). |
| Hypertension
To examine the effect of dietary fiber intake on blood pressure (BP), a randomized, double-blind, placebo-controlled trial was conducted. Subjects (n=110) were recruited who had untreated, but higher than optimal BP or stage-1 hypertension. Participants were randomly assigned to receive 8 g/day of water-soluble fiber from oat bran or a control intervention. Differences were not significant, although oat fibers demonstrated a moderate BP-lowering effect (He et al, 2004). |
| Effect of dietary fiber intake on blood pressure: a randomized, double-blind, placebo-controlled trial. J Hypertens; 22(1): 73-80. 2004.
Hogberg L, Laurin P, Faith-Magnusson K, et al. Oats to children with newly diagnosed coeliac disease: a randomized double-blind study. Gut; 53(5): 649-654. 2004.
Jaspersen-Schib R, Ballaststoffe als Lipidsenker. In: DAZ 132(39): 1991. 1992.
Keenan J, Wenz J, Myers S et al., Randomized, controlled, crossover trial of oat bran in hypercholesterolemic subjects. In: J Fam Pract; 33:600-608, 1991.
Kelly S, Summerbell C, Brynes A, et al. |
Jonny Bowden, Ph.D., C.N.S.
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 Research from Harvard University has shown that men with the highest dietary fiber intake (about 29 g a day) had a 40 percent reduction in heart attacks compared to men eating the least fiber. High-fiber diets have also been shown to be associated with better blood sugar control and with much better weight control. Six figs contain almost 5 g of fiber, making them a high-fiber food in my book.
Then there's calcium. That same six figs (about 125 calories) give you 82 mg of calcium (plus 34 of magnesium). That's more than three times the amount in a glass of orange juice. |
| The position paper on dietary fiber and colon cancer of the American Gastroenterological Association states that "reasonable recommendations based on currently available data" argue for a recommended daily fiber intake of at least 30 to 3 5 g a day. Want to know the average daily intake in America? Eleven grams.
Beans Provide the Fiber Missing from Our Diet
So premise number one is that fiber is good. Premise number two is that we don't get nearly enough of it. And beans are loaded with it. If for no other reason than that, they deserve a place on your plate. |
Bill Sardi
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 Decreased iron levels can indicate chronic gastrointestinal hemorrhage, high fiber intake (which inhibits iron absorption) or low iron consumption. These dynamic factors may confound the use of iron storage levels (ferritin) as a marker in colon cancer. [Scandinavian Journal Gastroenterology 32: 233, 1997]
In a study of dietary risk factors for colon cancer, all of the foods that contain highly-absorbable iron or that increase iron absorption from other foods (red meat, alcohol and refined grains), were found to increase the risk of colon cancer. |
| Fiber
In regard to fiber intake, there are both reports showing that it reduces the risk of breast cancer and reports stating that it is ineffective in regard to breast cancer risk.
One rationale for fiber is that it may reduce insulin resistance and levels of estrogen. [European Journal Clinical Nutrition 61: 573-77, 1997] A high-fiber diet might reduce circulating estrogen levels by reducing the liver recirculation of estrogen. |
| This suggests that iron supplements combined with certain forms of fiber intake may actually increase the absorption of iron which is a "rusting agenf and cancer risk factor when it is unbound. [Nutrition & Cancer 48: 1-5, 2004]
Fiber from bran contains a potent iron chelator (attaching agent) called phytate (IP6) which would negatively affect the increased acidity and iron absorption by binding the iron so it cannot create free radicals that damage tissues and create gene mutations. |
Andreas Moritz
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| You can naturally increase your insoluble and soluble fiber intake by eating mostly natural, unprocessed foods, such as fruit, vegetables, grains and legumes, nuts and seeds. As simple as this sounds, food is still the best medicine of all.
Animal Proteins—More Harmful Than Sugar
Without a question, foods that are nutritionally empty lead to malnutrition, eating disorders, and obesity. To avoid sudden, harmful blood sugar spikes, not even healthy individuals should eat refined sugar or starch-packed foods. |
| After studying 88,757 women for sixteen years, doctors at the Brigham and Women's Hospital and Harvard Medical School state: "No significant association between fiber intake and the risk of colorectal adenoma was found." ... "Our data do not support the existence of an important protective effect of dietary fiber against colorectal cancer or adenoma." Surprisingly, the women who ate the most fiber—nearly 25 grams per day—were just as likely to develop colon cancer and pre-cancerous tumors as those who ate the least (about 10 grams per day). |
Marshall Editions
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| Increase your fiber intake to 1 tsp —1 tbsp of soluble fiber, containing guar gum, psyllium husks, flaxseeds, or pectin, mixed with 8 oz of water, drunk twice a day on an empty stomach. Eliminate refined and simple sugars, including white or brown sugar, raw sugar, honey, molasses, or grain sweeteners. The sugar substitute stevia is allowed. Avoid milk, alcohol, fruit or dried fruit, and mushrooms. Avoid foods that contain yeast or mold, including all breads, muffins, cakes, baked goods, cheese, dried fruits, melons, and peanuts. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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 He compared stool samples and fiber intakes in Africa and Europe and proposed that colorectal cancers were largely the result of low fiber intake.66 Fiber, remember, is only found in plant foods. It is the part of the plant that our body cannot digest. Using data from another famous study that compared diets in seven different countries, researchers found that eating an additional ten grams of dietary fiber a day lowered the long-term risk of colon cancer by 33%.67 There are ten grams of fiber in one cup of red raspberries, one Asian pear or
CHART 8. |
Gabriel Cousens
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 During the period of higher fiber intake, the mean blood sugar level was 120.8 mg/dl.4
Effects of fiber in type I diabetics.
Figure 1: Effects of fiber in Type-1 diabetics (Source: Reversing Diabetes by Julian Whitaker, p. 116)
HIGH ANIMAL FAT: MEAT EATING
A potential diabetic can be transformed into a completely diabetic individual by administration of the time-honored carbohydrate-free meal of meat and fat.
DR. I. M. RABIN0WICH, 1930
A quarter pound of beef raises insulin levels in diabetics as much as a quarter pound of straight sugar.
DIABETES CARE 7,1984, P. |
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