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 firstname.lastname@example.org
Watch videos about fiber
March 13, 2013
March 4, 2013
Treating Parkinson’s Disease With Diet
Plant-based diets in general and certain plant foods in particular may be used to successfully treat Parkinson's disease in part by boosting L-DOPA levels.
February 4, 2013
December 31, 2012
December 25, 2012
October 10, 2012
Modern Meat Not Ahead of the Game
Since chronic inflammation underlines many disease processes and saturated fat appears to facilitate the endotoxic inflammatory reaction to animal products, researchers have looked to wild animals...
October 9, 2012
An evolutionary argument for a plant-based diet is presented, in contrast to "paleo" fad diets.
August 31, 2012
The Ice Diet
The water content of plant foods may help explain why those eating plant-based diets are, on average, so slim. Can ice be thought of as having even "fewer" calories than water since the body has to...