The under-consumption of unrefined plant foods in our diet has resulted in a low fiber intake. Sadly, one-third of preschoolers have been found to be constipated. Nine servings of fruits and vegetables a day at a minimum are recommended. Fiber causes an increase in stool size, which has been associated with a decreased cancer risk as well as lower risk of appendicitis, constipation, and diverticulitis (see also here, here). A plant-based diet high in fiber creates larger stools that flush excess estrogen and cholesterol out of the system (see also here, here). This may help explain why high fiber intake is associated with reduced breast cancer risk. The target minimum fecal output is about half a pound a day. The amount of time it takes food to travel through the body ideally should be 24-36 hours (see also here). And at the same fiber intake, antioxidant rich foods reduce inflammation better than less nutrient-dense foods.
Foods rich in fiber include: dates (date sugar has fiber since it’s just powdered dates), chia seeds, flax seeds, veggie chicken, flaked coconut, dark green leafy vegetables, and beans.
Topic summary contributed by Denise
To help out on the site, email email@example.com
Watch videos about fiber
November 29, 2013
November 1, 2013
Canned Beans or Cooked Beans?
Canned beans are convenient, but are they as nutritious as home cooked? And if we do used canned, should we drain them or not?
October 23, 2013
Nutrient-Dense Approach to Weight Management
Americans eating meat-free diets average higher intakes of nearly every nutrient, while maintaining a lower body weight, perhaps due in part to their higher resting metabolic rates.
October 21, 2013
October 9, 2013
BOLD Indeed: Beef Lowers Cholesterol?
The beef industry designed a study to show that a diet containing beef was able to lower cholesterol if one cuts out enough poultry, pork, fish, and cheese to halve one’s total saturated fat
September 30, 2013
September 2, 2013
Tricks to Get Kids to Eat Healthier at School
Interventions to improve child nutrition at school have included everything from reducing cookie size, adding fruit to classroom cupcake celebrations, and giving vegetables attractive names, to more..
August 21, 2013
50 Shades of Greens
Since both coronary heart disease and impotence can be reversed with a healthy diet, sexual dysfunction can be used as a motivator to change poor lifestyle habits.
Page 1 of 812345...»Last »