If you’re like most Americans, you likely consume less than the recommended amount of fiber each day. This may be a big mistake. The latest study of heart attack survivors shows that people who ate the most fiber had a 25% lower chance of dying nine years later from any cause compared to people who consumed less. Every increase of 10g of fiber each day was on average linked to a 15% lower risk of dying over the study period.
This is the first study to suggest that heart attack patients benefited from adding fiber (found in whole grains, nuts, fruits and vegetables) to their daily diet. An earlier study found that people at risk of heart disease, but who hadn’t yet experienced some kind of a heart event, could lower their chances of having a heart attack by eating more high fiber foods. Studies show that fiber-rich foods can decrease inflammation, a potential trigger for heart attacks, as well as lower levels of LDL cholesterol, which can contribute to atherosclerosis in your arteries.
Interestingly, the findings suggest that fiber may also be helping more than the heart, since those eating higher amounts were able to lower their risk of dying from any cause, not just heart disease. It also helps to lower the risk of colon cancer by reducing the time that potentially cancer-causing toxins spend in the intestines. Fiber helps regulate blood sugar levels by slowing the absorption of sugar in diabetics, reducing their risk of complications. Fiber also plays an important role in fighting obesity and its unhealthy consequences. Increasing fiber intake fiber helps the body feel less hungry and cuts down on overeating.
There are two types of fiber: soluble fiber and insoluble fiber. Both soluble and insoluble fibers are undigested. They are not absorbed into the 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 is good for the GI tract and can help prevent colon cancer. It adds bulk to the diet, helping prevent constipation. Since insoluble fiber does not dissolve in water, it passes through the gastrointestinal tract relatively intact, and speeds up the passage of food and waste through your gut. Therefore, it helps remove toxic waste through colon in less time. A mixture of soluble and insoluble fiber every day is important. Click this link for a list of foods which contain soluble and insoluble fiber: https://drjeffgreenberg.com/2012/10/24/guide-to-fiber-in-food.
A good daily goal of fiber intake is 40 grams of fiber a day. Increase your intake slowly and drink a lot of water. Make it a habit to look at labels. Look for foods with the highest fiber amount. Look for pasta with a large amount of fiber. Look for cereals and oatmeal with at least 5 grams of fiber per serving. For extra fiber, add flaxseed or berries to your breakfast. Eat fresh fruits and vegetables for a snack. The more processed a food is, the less fiber it will have, and the less healthy it will be. Fiber from supplements is not nearly as good as fiber from whole foods. A high fiber diet is a marker of many anti-cancerous properties of whole foods, especially phytochemicals. Fiber intake from food is a good marker of disease risk. Some studies suggest that the amount of fiber consumed may better predict weight gain/loss, insulin/blood sugar levels, and other cardiovascular risk factors than does the total amount of fat consumed. Remember, fiber is only found in plant products and not in meat, dairy, or highly processed products. Fiber is a miracle nutrient. Not only will it help keep you regular, it also appears to significantly reduce your risk of having a heart attack and stroke.