According to Dr. Hyman:
... one recent study showed how butyrate made by gut bacteria from certain types of fiber acts as a switching molecule that turns on an anticancer gene -- and turns OFF colon cancer. In fact, fiber has been shown to reduce the risk of colon cancer by as much as a third and breast cancer by almost 40 percent.
It also lowers cholesterol and reduces the risk of heart disease by as much as 40 percent. And if you have diabetes, adding fiber to your diet may even help you use less insulin. Plus, it's a great natural cure for constipation and irregularity.Sounds almost too good to be true. Before I highlight some of what he says in the article about why fiber is good, I wanted to post his nine relatively easy tips to increase fiber in your diet.
9 Tips for Increasing the Fiber in Your Diet
1. Get the flax. Get a coffee grinder just for flax seeds, grind 1/2 cup at a time, and keep it in a tightly sealed glass jar in the fridge or freezer. Eat 2 tablespoons of ground flax seeds a day. Sprinkle it on salads, grains, or vegetable dishes or mix it in a little unsweetened applesauce.
2. Load up on legumes. Beans beat out everything else for fiber content!
3. Bulk up on vegetables. With low levels of calories and high levels of antioxidants and protective phytochemicals, these excellent fiber sources should be heaped on your plate daily.
4. Go with the grain. Whole grains like brown rice or quinoa are rich in fiber, too.
5. Eat more fruit. Include a few servings of low-sugar fruits to your diet daily (berries are the highest in fiber and other protective phytochemicals).
6. Go nuts. Include a few handfuls of almonds, walnuts, pecans, or hazelnuts to your diet every day.
7. Start slowly. Switching abruptly to a high-fiber diet can cause gas and bloating. Increase your fiber intake slowly till you get up to 50 grams a day.
8. Consider a good fiber supplement. If you're have trouble getting your fill of fiber, choose a supplement that contains both soluble and insoluble fiber and no sweeteners or additives.
9. Choose GM. By now, you know that my favorite kind is glucomannan (GM), or konjac. Many companies sell it in capsule form. Although I don't normally recommend specific brands, I like the one produced by Natural Factors called WellBetX. You can take 2 to 4 capsules with a glass of water, 30 to 60 minutes before eating. Don't take any medications within 1 hour before or 2 hours after taking it because the fiber may absorb the medication.Getting Enough Daily Fiber
You should shoot to get 30 to 50 grams of fiber into your diet every day. The type of fiber you choose is important, too.
Most people think that bran is the best type of fiber to eat. But bran (wheat fiber) is mostly insoluble and doesn't get digested. Think of it as more of a scouring pad for your intestines. That's good for getting you regular, but it just can't help your health the way that soluble fiber can.
You'll find soluble fiber in fruits, vegetables, beans, nuts, seeds and most whole grains. The bacteria in your gut metabolizes the soluble fiber in these foods, and that's when the benefits start.
Glucomannan: The Benefits of Super Fiber
Glucomannan (GM) is a soluble, fermentable, and highly viscous dietary fiber that comes from the root of the elephant yam, also known as konjac (Amorphophallus konjac or Amorphophallus rivieri), native to Asia. The konjac tuber has been used for centuries as an herbal remedy and to make traditional foods such as konjac jelly, tofu, and noodles. More recently, purified konjac flour, or GM, has been used as a food stabilizer, gelling agent, and supplement.
What makes this fiber so super is the fact that it can absorb up to 50 times its weight in water -- making it one of the most viscous dietary fibers known.
That means that GM can help you shed pounds. In many studies, doses of two to four grams of GM per day were well-tolerated. This amount also resulted in significant weight loss in overweight and obese individuals.