fiber
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 volunteer@nutritionfacts.org
Watch videos about fiber
-
Food Mass TransitMost women experience a four-day intestine transit time, likely too long to meet the target 200 gram (half pound) minimum fecal output for cancer prevention.
-
Stool Size MattersLarger bowel movements are associated with lower risk of appendicitis, colon cancer, constipation, and diverticulitis.
-
Relieving Yourself of Excess EstrogenWomen eating vegetarian may have lower breast cancer rates because they have larger bowel movements.
-
Multivitamin Supplements and Breast CancerNew research suggests that multivitamin use may significantly increase the risk of breast cancer and prostate cancer.
-
Convergence of EvidenceProfile of an editorial published by Dr. Dean Ornish in the American Journal of Cardiology describing the optimal diet and how simple choices can be as powerful as drugs and surgery.
-
Are Dates Good For You?Do the beneficial phytonutrients in dates make up for their high sugar content?
-
Flaxseeds vs. Chia SeedsFlax and chia seeds can both be considered superfoods, but which one has the edge?
-
Chicken vs. Veggie ChickenNutritional comparison between chicken and fake chicken.
