Friday, December 14, 2012

The Best & Worst Sources Of Fiber

The Best & Worst Sources Of Fiber
 
 

 
Back in the 1970's, researcher Dennis Burkitt, MD noticed that
rural Africans eating their traditional diet had almost no colon cancer, constipation, diabetes, diverticulosis or diverticulitis, heart disease or IBS.

On the other hand, Africans consuming a more Western-type diet suffered from ALL of those problems and more.
He saw a similar situation when comparing hospitals in India and America...
In a hospital in India, he found that there virtually no one that had a hiatal hernia, yet hiatal hernia affects nearly 1 out of 3 Americans over age 50. Plus, the rate of appendicitis in the American hospital was 50 TIMES what it was in the Indian hospital!
After he picked his jaw back up off the ground, Dr. Burkitt concluded that the large amount of fiber in the African and Indian diets was the reason for the dramatically low rates of illness.
And lo and behold, the age of "Get more fiber" was upon us.
 

A whole lot more than keeping you "regular"
Since Dr. Burkitt's studies, we've learned a lot more about the health benefits of fiber.
Keeping you "regular" is just the beginning. In addition to helping prevent constipation, fiber also:
- Helps with Crohn's disease, hiatal hernia, IBS and peptic ulcer
- Reduces your risk of heart disease, high blood pressure and certain types of cancer (especially colon cancer)
- Helps normalize your cholesterol levels
- Reduces the incidence of colon polyps and bowel diseases
- Helps prevent obesity by slowing the release of insulin and stored glucose in your bloodstream
- Helps prevent appendicitis, hemorrhoids and even varicose veins
- Binds with toxins in your intestines and helps them to be eliminated with your bowel movement, instead of being reabsorbed and making you sick
 

The three types of fiber
"Fiber" actually refers to three different types -- Insoluble, soluble and semi-soluble.
Each has its own unique health benefits as shown below:
1- Insoluble fiber
Insoluble fiber is basically like a broom to your gut. You don't digest it, but it helps "move things along" and keeps your colon very healthy. It is what is responsible for improved BMs and fewer symptoms of bowel issues like Crohn's.
Insoluble fiber is found in the outside layer of grains, in the skins of most fruits and vegetables and in the long, stringy strands of celery.
 

2- Soluble fiber
Soluble fiber is in the "meaty" part of fruits and vegetables as well as in beans, legumes and psyllium seeds. It's the type of fiber that is associated with lower cholesterol, blood pressure and diabetes.
You don't actually digest soluble fiber--the friendly flora in your gut do that job. When your beneficial gut bacteria break down soluble fiber, they release short-chain fatty acids. These fatty acids help keep your colon wall strong and can also help prevent cancer.
 

3- Semi-soluble fiber
Semi-soluble fiber is part of the cell wall of carbohydrates from plants like asparagus, chicory, leeks, onions, Jerusalem artichokes, flaxseeds and psyllium husks.
Semi-soluble fiber can help grab onto and remove dangerous heavy metals from your body that you take in from food and the environment. It also can be a source of nourishment for your friendly flora.
 

We're falling WAY short
In the 1850's the average American ate 25 to 30 grams of fiber a day naturally from their diet and conditions like diverticulosis were unheard of.
Now? We're lucky if we get 14 to 15. Most people today get far less than that.
No wonder we're blocked up, bloated, burping, belching and are the leaders of the free world in gut problems. At least 1 out of every 4 Americans has a digestive disorder and those numbers continue to climb.
 

We need more! But what and how much?
Clearly it's no secret that we need fiber. Even the medical community acknowledges this and frequently recommends "more fiber" for a variety of GI problems.
But the problem is, that's where their fiber suggestions end.
And as a result, if you blindly hop on the "more fiber" bandwagon, it can hurt you more than help you.
Here's how:
Fiber in a jar
As I mentioned above, fiber can be found in a variety of fruits, vegetables and whole grains.
But some people would rather stick needles in their eyeballs than to eat a fruit, vegetable or a "grain" other than white bread.
Still others don't want to be bothered preparing fresh foods.
So what do they do instead? Take Metamucil of course! They'll be all set, right?
Well, not exactly.
Metamucil (and similar products) is a psyllium husk-based laxative. It contains 3 grams of fiber (about the same as an apple) which is FAR below the recommended 25-30 grams.
And regardless of its fiber content, it nonetheless is a laxative which can not only be habit-forming but also make your intestines sluggish and eventually make YOU unable to have a bowel movement without it.
Hmmm. Let's now look at...
Fiber in a box
General Mills and Kellogg's hit the mother lode when the fiber craze began.
After all, it gave them a VERY profitable angle to use in marketing their processed-to-death so-called "foods" by actually making them appear healthy in another way besides the sprinkled-in synthetic nutrients.
Chi-ching!
Here's the reality. Let's take a close look at four out of the first six ingredients in General Mills' fiber superstar -- Whole Grain Total cereal:
Ingredient  #1:  Whole wheat -- in a form that has NEVER occurred in nature. Here's how far it's traveled from Nature's version of wheat:
First the wheat gets mixed with flavoring agents, synthetic vitamins, minerals, sweeteners, salt and water in a huge pressure cooker.
Once it's cooked to death, the wheat is moved to a conveyor belt which passes through a drying oven. But enough of the water is left in the cooked grain to result in a soft, solid mass which can be shaped as needed.
The cooked wheat is allowed to cool for several hours, then it's flattened between large metal rollers under TONS of pressure. The resulting flakes are then moved to ovens where they are blasted with very hot air to remove any remaining moisture and to toast them to a desired color and flavor.
Tell me, how many nutrients do you think are left in the slop, er, I mean wheat at this point?
Ingredient #2:  Sugar -- Whole Grain Total has a moderate 5g (1 1/4 teaspoons) of sugar in each 3/4 cup "serving," but when was the last time you ate just 3/4 cup of cereal?
The average cereal bowl holds 2-3 cups, so chances are excellent that you're really getting as many as 5 teaspoons of sugar for breakfast. Healthy, huh?
Ingredient #3:  Malt extract -- Sugar again. This is an extract obtained from soaking and heating barley grains until a sugar is formed.
Ingredient #4:  Corn syrup -- aka high fructose corn syrup. Again MORE sugar. HFCS turns into fatty acids, bad cholesterol and triglycerides, which in turn get stored as fat.
These fatty deposits accumulate in the liver and muscle tissues, leading to insulin resistance, type II diabetes and fatty liver disease. Plus, studies have shown unsafe levels of MERCURY in high fructose corn syrup.
Oh, but let's not forget that this processed lab creation does have 3 grams of fiber per serving mixed in with all that garbage--again about the same as an apple and far less than what you need in a day.
 

Living foods = living YOU
The importance of fiber can't be questioned...BUT it's essential to get your fiber from LIVING foods and not DEAD foods. Essential, as in MUST.
Living foods are foods that are alive -- like fresh fruits and vegetables. They're loaded with fiber and nutrients in their natural form that are best absorbed and utilized by your body. And they come with their own naturally occurring enzymes to make digestion of them a snap.
They are living and contribute to life -- YOUR life if you eat them.
Dead foods (like cereals) on the other hand, are foods that have been processed and have had most or all of their nutrients destroyed. They're much harder for your body to break down, they use up your precious enzymes for digestion AND cause acid waste buildup.
Dead foods make it that much sooner that you'll be, well, dead. And a horrible, pain-filled death it will likely be.
As long as a large portion of your diet is living foods, you can easily get all the fiber you need, and will likely be much more healthy and energized to boot. A diet of mostly dead foods, on the other hand, means sickness, pain and overweight.
 

Love every bite of your fiber
If you're ready to begin your journey of getting the fiber (and the nutrients) your body needs, I can help you every step of the way with the Great Taste No Pain system.
Great Taste No Pain teaches you what foods to eat (and what foods to pair together) to keep digestion smooth, nutrient absorption high and acid wastes low. Plus, it's loaded with delicious ideas featuring fiber-rich living foods that you'll absolutely LOVE.
There is no other system available anywhere like Great Taste No Pain.
The vast majority of people using Great Taste No Pain report seeing health changes like more regular BMs, less gas and bloating and even fat loss immediately or within the first few days.
In addition, if you suspect you might have a gluten sensitivity, don't worry. I've got you covered with Great Taste No Gluten.
Great Taste No Gluten teaches you how to determine if gluten is a problem for you and shows you how to eliminate it from your life. Plus, it shows you the same smart food pairing principles as Great Taste No Pain, and has a recipe book chock full of scrumptious gluten free dishes.
 

Make sure you're breaking down your fiber, too
As I mentioned above, your friendly gut flora breaks down soluble fiber.
But if you don't have a strong population of beneficial bacteria to do the job, you won't get all the benefit of that fiber -- and instead may end up with gas!
The good news is that it's a breeze to make sure your intestinal flora is healthy and strong. A top-notch probiotic supplement is all it takes.
And Super Shield is up to the challenge.
Super Shield's 13 high-quality strains of friendly bacteria are ready to help strengthen your gut wall, enhance your digestion, encourage regular BMs, beef up your immune system, and...
Break down fiber!
 

Fiber is an undisputed health dynamo that you can't afford to be without.
And when you get the natural sources of fiber that your body needs and can actually use that fiber, you can reap the long list of health benefits for many years to come.
To your health,
Sherry Brescia
PS: We're now on Facebook! Like us here:
- https://www.facebook.com/GreatTasteNoPain.HolisticBlendsInc

PPS: Melanie doesn't look preggers any more!
Hi Sherry,
Since my early twenties I have battled IBS with constipation. I am 32 now, so about 10 years.
All of my doctors have told me 'just take this and things will move along fine'. I have refused to take any such meds. I do not want to be on a medicine regime or be dependent on drugs.
So I have struggled with day to day battles with constipation, bloating and gas. Once and awhile I would have diarrhea and almost be thankful for those days. (Sad existence.)
I hit a low point and decided I was done dealing with being miserable every single day. My stomach had ballooned to the point where I was wearing maternity pants. (I haven't worn those in over 5 years.) My stomach was huge.
It had been days since I had gone to the bathroom. I tried to increase my fiber intake and all it caused was major gas. My daughter asked me if I was going to have a baby!!
I started looking online for home remedies and happened onto your site.
I had read the success stories and thought to myself, I am eating fiber, but how interesting if it is the combination of the food I was eating. I thought, well, I might as well give it a shot.
After the first day, my husband said to me, "Hey, you almost got your figure back!" I was thrilled to start feeling better. (It's true too! I had gained around 12 pounds.)
After the 4th day, I had dropped back down to my original weight of 136.5. I realized God had answers my prayers. I never thought I would feel like this again. I honestly had forgotten what it felt like to 'be normal'.
Thanks to you and all of your research and work, I am excited to start a new life. I am thrilled my family will eat better as well.
You are doing a wonderful thing, Sherry. Again, thank you so much!
Sincerely,
Melanie B.
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