Category Archives: high fiber foods

July 22, 2021 · 3:55 pm

Fermented-food diet increases microbiome diversity and lowers inflammation – Study

Stanford researchers discover that a 10-week diet high in fermented foods boosts microbiome diversity and improves immune responses.

A diet rich in fermented foods enhances the diversity of gut microbes and decreases molecular signs of inflammation, according to researchers at the Stanford School of Medicine.

In a clinical trial, 36 healthy adults were randomly assigned to a 10-week diet that included either fermented or high-fiber foods. The two diets resulted in different effects on the gut microbiome and the immune system.

Eating foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall microbial diversity, with stronger effects from larger servings. “This is a stunning finding,” said Justin Sonnenburg, PhD, an associate professor of microbiology and immunology. “It provides one of the first examples of how a simple change in diet can reproducibly remodel the microbiota across a cohort of healthy adults.”

In addition, four types of immune cells showed less activation in the fermented-food group. The levels of 19 inflammatory proteins measured in blood samples also decreased. One of these proteins, interleukin 6, has been linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress.

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April 30, 2020 · 12:01 am

Don’t fall short on fiber needs – Tufts

It is recommended that adults consume between 25 and 30 grams of dietary fiber a day. The average American currently gets about half that amount. According to the latest Dietary Guidelines for Americans, dietary fiber is a “nutrient of public health concern,” meaning this low level of intake could actually be detrimental to our health. So, it’s potentially good news that food manufacturers are adding fiber to processed foods. But is that fiber as good for our health as fiber found naturally in fruits, vegetables, nuts, legumes, and whole grains?

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Health Benefits of Fiber. According to a research review co-authored by Nicola McKeown, PhD, a scientist with Tufts’ Nutritional Epidemiology program and an associate professor at the Friedman School, there is reproducible evidence that dietary fiber found naturally in foods has a role in lowering cholesterol, improving glycemic control, and preventing constipation. And fiber may have more health benefits as well. “Research in this field is continually expanding,” says McKeown. “We’ve only begun to consider things like how the gut microbiota utilize different types of dietary fibers to potentially impact health.” Continue reading →

Tips for dealing with fiber in your diet – Tufts

In my experience fiber is much like the weather in Mark Twain’s wonderful quote, “Everybody talks about it, but nobody does anything about it.” Well, almost. Most people know about fiber and some even work on consuming enough. But not most of us.

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Here are Tips from Tufts on Fiber:

-Aim for 25 to 30 grams of dietary fiber a day.

-Try to get most of that fiber by eating plenty of fruits, vegetables, legumes, nuts/seeds, and whole grains.

-Check labels of processed foods for grams of Dietary Fiber per serving.

-Look at ingredient lists for the names of the added fibers in the chart provided on page 5.

-Be aware that some or all of the fibers in processed foods may be added, and that these fibers may not have the same health benefits as intrinsic fibers in whole foods.

Continue reading →

High fiber, yogurt diet associated with lower lung cancer risk

A diet high in fiber and yogurt is associated with a reduced risk for lung cancer, according to a study by Vanderbilt University Medical Center researchers published in JAMA Oncology according to Medical Express.

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The benefits of a diet high in fiber and yogurt have already been established for cardiovascular disease and gastrointestinal cancer. The new findings based on an analysis of data from studies involving 1.4 million adults in the United States, Europe and Asia suggest this diet may also protect against lung cancer. Continue reading →

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July 17, 2019 · 12:02 am

Are Added Fibers Good for Our Health? – Tufts

In a lot of ways fiber reminds me of what Mark Twain said about the weather. “Everybody talks about it, but nobody does anything about it.” So, here is an excellent rundown on fiber from the Tufts Health & Nutrition Letter.

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November 4, 2018 · 3:31 am

Fiber and You

Unlike the weather, as in Mark Twain’s famous quote, “Everybody talks about it, but nobody does anything about it” fiber is different. Everybody talks about it and there is plenty we can do about it. Following is what the Academy of Nutrition and Dietetics has to say about it.

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Fruits, vegetables, beans and whole grains all contain dietary fiber, a type of carbohydrate that provides minimal energy for the body. Although the body can’t use fiber efficiently for fuel, it’s an important part of a healthy eating plan and helps with a variety of health conditions.

Heart disease: Fiber may help prevent heart disease by helping reduce cholesterol.
Weight management: Fiber slows the speed at which food passes from the stomach to the rest of the digestive system – this can make us feel full longer. Foods that are higher in dietary fiber often are lower in calories as well.
Diabetes: Because fiber slows down how quickly food is broken down, it may help control blood sugar levels for people with diabetes by reducing blood sugar levels after meals.
Digestive issues: Fiber increases bulk in the intestinal tract and may help improve the frequency of bowel movements.

The recommended amount of dietary fiber is 14 grams for every 1,000 calories per day, or, about 25 grams for women and 38 grams for men each day. Your exact needs may vary depending on your energy needs.

Whole grains and beans tend to be higher in fiber than fruits and vegetables, but all are sources of dietary fiber and contribute other important nutrients. Make sure to include a variety of these foods regularly to meet your dietary fiber needs. These are a few tips to help increase your fiber intake from foods:

Mix in oats to meatloaf, bread or other baked goods.
Toss beans into your next salad or soup.
Chop up veggies to add to sandwiches or noodle dishes such as pasta or stir-fry.
Blend fruit into a smoothie or use it to top cereal, pancakes or desserts.

It also is important to drink plenty of water and to increase your fiber intake gradually in order to give your body time to adjust.

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March 13, 2015 · 6:58 am

High Fiber Foods – Infographic

I love this utterly simple infographic. Nice reminder of how good for us some of these good-tasting foods are.

Tony

Eating Fibre After A Heart Attack May Prolong Life

How much fibre people ate before they had a heart attack did not affect how long they lived after a heart attack. But people who increased the amount of fibre they ate after a heart attack were less likely to die during the study than people who didn’t increase how much fibre they ate.

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After having a heart attack, people who eat foods containing fibre, in particular cereal fibre, may live for longer than people who eat less fibre.

What do we know already?

A heart attack happens when the heart doesn’t get enough oxygen and part of it dies. This usually happens when one of the vessels that take blood and oxygen to the heart is suddenly blocked.

Heart attacks are medical emergencies, which need to be treated in hospital straight away. After a heart attack, making lifestyle changes can help some people to recover and live for longer.

A previous study of people who’d had a heart attack looked at whether those who ate more foods with a lot of fibre (such as beans and lentils, wholegrain cereals, oats, fruits and vegetables) lived for longer than people who ate less fibre. It suggested fibre wasn’t linked to how long people lived after…

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