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Benefits of Natural Fiber Diets
by Dr. Karen Yale, B.A., D.C.
Fiber is found in many foods and encourages health because it incorporates water, increases fecal bulk, and binds bile acids. It also reduces and normalizes your total transit time—the time it takes for food to go through the body.
Because of these activities, fiber lowers serum cholesterol and systolic blood pressure, and also normalizes blood sugar levels. It also increases the growth of beneficial intestinal flora (bacteria).
That will affect the symptoms and diseases such as heart disease, stroke, and cancers of the colon, breast, and prostate. Fiber also helps fight gallstones, diverticulitis, appendicitis, irritable bowel, constipation, varicose veins, hemorrhoids, dental caries, hiatal hernia, candida, and other infections.
The refining process has removed much of the natural fiber from our foods. Thus the American diet is lacking in fiber.
It is recommended that we consume 25 to 30 grams of fiber a day. Here are six forms of fiber:
- Pectin is found in apples, bananas, cabbage and citrus fruits, and removes unwanted metals and toxins.
- Cellulose is an indigestible carbohydrate found in the outer layer vegetables and fruits. It is good for hemorrhoids, varicose veins, and constipation. It is found in apples, pears, lima beans, whole grains, and green beans.
- Hemi-cellulose is an indigestible carbohydrate that absorbs water. It is good for weight loss, colon cancer, and constipation. It is found in beets, whole grain cereals, beans and corn.
- Lignan lowers cholesterol and is found in carrots, green beans, peas, and peaches.
- Gums and mucilages help to regulate blood glucose levels, cholesterol levels, and help remove toxins. They are found in oatmeal, sesame seeds, and dried beans.
Start with small amounts of fiber and gradually increase your intake until stools are the proper consistency.
Avoid laxatives because they are habit-forming and irritate the colon. Those suffering from Crohn’s Disease should avoid supplemental fiber and eat natural fiber foods. Fiber should be taken separately from other vitamins and minerals.
Dr. Yale is a Clinical Nutritionist and the Clinical Director of the Integrated Medical Center in Bonita Springs, Florida.