HEALTH PRODUCTS ARTICLE
You Might as Well Eat a Cardboard Box
By Dr. Al Sears
The other day G.S. came to my office for a visit.
I won’t get into his personal medical issue, but the subject of fiber came up.
He said, “Dr. Sears, I’m getting all the fiber I need. Every morning I have my whole wheat toast or a big bowl of Frosted Mini-Wheats.”
I’m telling you this because it’s kind of typical. My patients believe they’re getting the right kind of fiber from whole grains.
The truth is, all fiber is not created equal. You could call a cardboard box “fiber,” because it’s cellulose and your body wouldn’t digest it.
But it’s not the type of fiber nature intended for you to have in your body.
There are different types of fiber. Some are natural to your diet, and others – like the fibers you get from grains – are not natural to your diet.
But they can all be put into two different categories: “soluble” and “insoluble.”
Soluble fiber binds with fatty acids in your body. It stays in your stomach longer, allowing sugar to be released and absorbed more slowly. It helps lower total cholesterol and LDL cholesterol, reducing your risk of heart disease. It also helps regulate blood sugar, which is helpful for those with diabetes.
Insoluble fiber helps move bulk through your intestines. It helps you stay “regular” and helps prevent constipation. It also helps move toxins through your colon more quickly.
Both soluble and insoluble fiber can’t be digested. So they’re not absorbed into your bloodstream.
Instead of being used for energy, fiber is excreted from your body.
Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.
When it comes to fiber, I prefer to always use what is natural. I’m not comfortable with products that add psyllium and call it fiber just because you can’t digest it.
The real solution is to use the fiber we’ve had in our diet since primordial times. Before grains were domesticated.
The mainstream medical approach on this is misguided. You shouldn’t be eating a lot of cereal or taking grain-based laxative products that we’re told over and over is the best way to care for the digestive tract.
In fact, fiber from grains found in many breakfast cereals could be increasing your risk of getting diabetes. The high glycemic index of most cereals, breads, and pastas makes them poor food choices.
The quality of fiber started going down around the time our native ancestors began harvesting cereal grains. Grain products have only been around for a few thousand years. They were not our original source of fiber.
You need to get your fiber from fruits, nuts, and vegetables. Nature has given us all of the natural fiber we’ll ever need.
Here are some of the best sources of natural fiber:
The other day G.S. came to my office for a visit.
I won’t get into his personal medical issue, but the subject of fiber came up.
He said, “Dr. Sears, I’m getting all the fiber I need. Every morning I have my whole wheat toast or a big bowl of Frosted Mini-Wheats.”
I’m telling you this because it’s kind of typical. My patients believe they’re getting the right kind of fiber from whole grains.
The truth is, all fiber is not created equal. You could call a cardboard box “fiber,” because it’s cellulose and your body wouldn’t digest it.
But it’s not the type of fiber nature intended for you to have in your body.
There are different types of fiber. Some are natural to your diet, and others – like the fibers you get from grains – are not natural to your diet.
But they can all be put into two different categories: “soluble” and “insoluble.”
Soluble fiber binds with fatty acids in your body. It stays in your stomach longer, allowing sugar to be released and absorbed more slowly. It helps lower total cholesterol and LDL cholesterol, reducing your risk of heart disease. It also helps regulate blood sugar, which is helpful for those with diabetes.
Insoluble fiber helps move bulk through your intestines. It helps you stay “regular” and helps prevent constipation. It also helps move toxins through your colon more quickly.
Both soluble and insoluble fiber can’t be digested. So they’re not absorbed into your bloodstream.
Instead of being used for energy, fiber is excreted from your body.
Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.
When it comes to fiber, I prefer to always use what is natural. I’m not comfortable with products that add psyllium and call it fiber just because you can’t digest it.
The real solution is to use the fiber we’ve had in our diet since primordial times. Before grains were domesticated.
The mainstream medical approach on this is misguided. You shouldn’t be eating a lot of cereal or taking grain-based laxative products that we’re told over and over is the best way to care for the digestive tract.
In fact, fiber from grains found in many breakfast cereals could be increasing your risk of getting diabetes. The high glycemic index of most cereals, breads, and pastas makes them poor food choices.
The quality of fiber started going down around the time our native ancestors began harvesting cereal grains. Grain products have only been around for a few thousand years. They were not our original source of fiber.
You need to get your fiber from fruits, nuts, and vegetables. Nature has given us all of the natural fiber we’ll ever need.
Here are some of the best sources of natural fiber:
- Vegetables: Vegetables
should be your number one source of fiber. Just remember to eat the
skins and edible seeds. They contain the good stuff. My favorite
vegetable sources of fiber include broccoli, spinach, squash, cabbage,
asparagus, and Brussels sprouts. Eat them along with high-quality
protein at every meal.
- Nuts: One of the
best natural high-fiber foods. A handful of nuts everyday makes for an
easy fiber-filled snack. Don’t let the low-fat police scare you away
from nuts. Nuts with the most amount of fiber in them include almonds,
hazelnuts, walnuts, pecans, and Brazil nuts.
- Fruit: My favorite
fiber-rich fruits include berries, pears, apples, mangos, and oranges.
When you eat fruit, leave the skins on. It’s a major source of fiber.
Berries especially have fiber-rich skin. You can also eat their small
seeds. And considering how sweet and tasty they are, they have a
surprisingly low glycemic index.
- Legumes: Green beans
are one of the best sources of fiber. Try and stick with green instead
of the dried beans. They are a superior source of fiber.
Remember,
it’s important that you drink plenty water in
order to get the most benefit your dietary fiber. Without enough water,
fiber
can’t do its thing.
Also, be sure to eat your fiber a little bit at a time throughout the day. Eating it all at once can lower its benefits.
***
Also, be sure to eat your fiber a little bit at a time throughout the day. Eating it all at once can lower its benefits.
***
***
Health and Humor
Voltaire
(and your grandmother) recognized long ago
that humor and laughter are good for you. You've probably noticed
yourself that
you simply feel better after a good belly laugh. The problem, of
course, is
that your sense of humor generally abandons you right when you need it
the most
– on the tough days. But if you manage to bring your sense of humor to
your
daily conflicts on your job, your relationship with your spouse and
children,
and your health or financial problems, you'll go a long way toward
improving
the quality of your life; and you'll boost your physical health and
well-being.
– Paul E. McGhee, PhD
“Never go to a doctor whose office plants have died. ”
- Erma Bombeck
Note: The good
folks at the FTC require me to disclose that I am an affiliate of the
companies that manufacture and market the health products you will find
on this website, and that these companies will compensate me if you buy
any of these products.
– Dave Tishendorf