| Al Sears, MD 11903 Southern Blvd., Ste. 208 Royal Palm Beach, FL 33411 |
July 21, 2010 |
Dear Rev. David,
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.”(???–Ed.)
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 which 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.
To Your Good Health,
Al Sears, MD
Also Of Interest:
- Vitamin D really does prevent cancer, autoimmune diseases
- Evidence-based vaccinations: A scientific look at the missing science behind flu season vaccines
- 15 Anti-inflammatory Foods that Could Save Your Life
We appreciate to no end, your wonderful comments and remarks at how we have grown our baby blog. The Rev, Sam, Rolf and everyone love you to death!
We do ask that if you are seeking pingback, that the comments, questions or remarks be relevant to the article that you are responding; otherwise Janice has a hissy and marks them as SPAM. Once that’s done, there’s NO RETRIEVING them.
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Gamers; unless you are commenting on an article, you will be treated as SPAM. Almost no one among our Loyal Readers is interested or cares about your systems, or how you pirate games. You are welcome to overlook this site for comments. We are here to teach and to learn what keeps us above the turf. If gaming does it for you, bully. Please take this in context, that you are a tiny minority, and most of us do not make our living by gaming.
It is sometimes very difficult to deny simple pleasures. However, when my simple pleasures interfere with your sense of happiness and well-being, then I must take steps to insure your happiness. What I receive in return is your gratitude; that’s worth the “price of admission!”
All of us: Janice, The Rev., Kermit, Rolf, Sam, and our new intern Gonzo, wish for you a joyous holiday, safety, good food, better company, and May You Be Blessed By Your Days!
“IT’S BETTER NOW”, the Team
Also Of Interest:
- Vitamin D really does prevent cancer, autoimmune diseases
- Evidence-based vaccinations: A scientific look at the missing science behind flu season vaccines
- 15 Anti-inflammatory Foods that Could Save Your Life
We Love our Loyal Readers beyond belief! REALLY we do. but we have been railroaded a couple of times.
Once Bitten, twice shy! We are now sending Brutus to check out each and every site that asks for pingback. We seek requests, relevant to the post. We regret having to take this step. We want the site to be educational, informing, humorous, and thought-provoking. Unrelated or SPAMMED commentary is not tolerated. It violates the Divine Law of Sharing.
Thanks for your understanding!
Also Of Interest:
- Vitamin D really does prevent cancer, autoimmune diseases
- Evidence-based vaccinations: A scientific look at the missing science behind flu season vaccines
- 15 Anti-inflammatory Foods that Could Save Your Life
We think it goes without saying that we post answers to your questions time after time. So far last month poor Janice did it multiple times, and others have kicked in as well.
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- We re-publish the majority of our posts. Why? Because what interests, is interesting. You seem to agree. We have over 50 sources which are checked every day. You don’t have time for that!
- We publish comments that are relevant to the article commented. So, if you didn’t see your comment posted, then it had nothing to do with the posting. Don’t look for a pingback on an unrelated site; it won’t happen.
We love our Loyal Readers. We encourage them to submit postings. Do this directly to Rev. David; he will post it for you and you will get full credit and a linkback you the address of your choice. We screen for spelling, content, and for REFERENCES. Unless something is labeled opinion, gearing to the Common Good, and presenting a fresh point of view means we will publish. Opinions will be well-reasoned, thought-provoking and will require full disclosure, please. It’s only fair to our Loyal Readers. The Rev’s Address can be found in the Right Column, by the way.
Kisses and HUGS!
Rolf and Janice
Also Of Interest:
- Vitamin D really does prevent cancer, autoimmune diseases
- Evidence-based vaccinations: A scientific look at the missing science behind flu season vaccines
- 15 Anti-inflammatory Foods that Could Save Your Life
RSS feeds are now available through GOOGLE Reader.
Read are now available for articles, as well as commentary.
For those who requested them, KNOCK YOUR SOCKS OFF!!
Thanks for your time….
Kermit, for The Rev.
Also Of Interest:
- Vitamin D really does prevent cancer, autoimmune diseases
- Evidence-based vaccinations: A scientific look at the missing science behind flu season vaccines
- 15 Anti-inflammatory Foods that Could Save Your Life
Many of you have had questions directed to me personally, which you
did not want to publish. I understand this; however when I have tried to
reply, the server will always bounce my reply back at me. This makes me
look Like I really don’t care about my loyal readers. Not True!
SO in order to remedy this minor vicissitude, questions may be directed
to my address and I will answer them the same day. Thank you for your time!*
* (the address was scrambled — you know why…!)
Also Of Interest:
- Vitamin D really does prevent cancer, autoimmune diseases
- Evidence-based vaccinations: A scientific look at the missing science behind flu season vaccines
- 15 Anti-inflammatory Foods that Could Save Your Life
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