Tag Archives: fiber

May 25, 2022 · 11:01 pm

Fiber supplements aren’t one-size-fits-all – Study

Not all dietary fiber is created equal.

A Stanford Medicine study that dug into two types of common digestive fiber supplements showed stark differences in how we react to them, and it’s not always good.

The study also revealed insights into how one type of fiber reduces cholesterol — a mystery scientists have been chasing for years.

“We all know that high-fiber diets are good for us, but published reports of their effects can be highly contradictory,” said Michael Snyder, PhD, professor and chair of genetics and the senior author of the study, which was published April 28 in Cell Host & Microbe.

Snyder, the Stanford W. Ascherman, MD, FACS, Professor in Genetics, and his colleagues monitored thousands of molecules involved in metabolism and the microbiome, tracking the ebb and flow of the molecules as healthy volunteers ingested different amounts of two common dietary fibers — inulin and arabinoxylan.

The results showed that while arabinoxylan was overall a boon for reducing “bad” cholesterol, high doses of inulin caused a spike in inflammation in some people. There was, however, one volunteer whose body reacted well to high doses of inulin but not arabinoxylan. “Overall, this study revealed the effects of common fibers on human health and suggests strategies for personalized dietary interventions,” Snyder said.

Pages: 1 2

Leave a comment

Filed under Fiber, fruits, healthy fruits, inflammation

Tagged as fiber, fiber supplements

October 22, 2021 · 11:33 pm

Health benefits of nuts and seeds – Tufts

Once thought of as high calorie treats to be avoided, nuts and seeds are emerging as an important component of a healthy dietary pattern.

All Seeds: Nuts and seeds are a rich source of plant protein, have plenty of dietary fiber, and are high in heart-healthy mono-and polyunsaturated fats (including plant omega-3 fatty acids) and low in saturated fats. They also contain many vitamins and minerals (such as vitamin E, magnesium, phosphorus, copper, and manganese) and a collection of plant chemicals with potential antioxidant and anti-inflammatory properties.

Photo by Frans Van Heerden on Pexels.com

Nuts and seeds are often thought of as separate categories, but they are actually all seeds of flowering plants. What we call seeds (like sunflower, flax, chia, and pumpkin seeds) come from flowers and crops. Nuts are seeds of trees. Common nut varieties include almonds, cashews, macadamias, pistachios, and walnuts. Peanuts are not technically nuts—they are legumes like beans, lentils, and peas—but they are nutritionally similar to tree nuts and commonly treated as nuts.

Health Impact: Frequent nut consumption is associated with a lower risk of developing high blood pressure, cardiovascular disease (CVD), and cancer, and evidence from clinical trials has suggested nut consumption may improve cholesterol and triglyceride levels, insulin resistance and oxidative stress.

Swapping less nutritious foods with nuts and seeds may be an impactful dietary change. In a study by Tufts’ researchers that looked at the association between various dietary factors and death from heart disease, stroke, and type 2 diabetes in the U.S., low intake of nuts and seeds was more strongly associated with these diet-related deaths than any dietary factor except high intake of sodium.

Pages: 1 2

1 Comment

Filed under Uncategorized

Tagged as fiber, nuts and seeds, protein, vitamins, vitamins and minerals

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?

Photo by Aphiwat chuangchoem on Pexels.com

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 →

Leave a comment

Filed under Fiber, high fiber foods, low fiber, soluble fiber

Tagged as fiber, fiber intake, high fiber foods, soluble fiber

January 20, 2020 · 12:03 am

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.

Photo by Trang Doan on Pexels.com

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 →

Leave a comment

Filed under Fiber, high fiber foods, processed foods

Tagged as fiber, fiber intake, high fiber foods, processed foods

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.

Photo by Kaboompics .com on Pexels.com

4 Comments

Filed under blood pressure, cholesterol, Fiber, high fiber foods

Tagged as blood pressure, cholesterol, fiber, fiber intake, high fiber foods

February 11, 2019 · 9:51 am

How are oatmeal and cholesterol connected? – Tufts

Full disclosure: I love oatmeal and have a bowl every morning when I come in from riding my bike. Great with blueberries, broken walnuts, chia seeds, hemp seeds and light brown sugar.

Q. How do cereals like oatmeal reduce LDL cholesterol? To what extent does oatmeal lower cholesterol?

Photo by Foodie Factor on Pexels.com

A. Helen Rasmussen, PhD, a senior research dietitian in the Metabolic Research Unit at the HNRCA, answers: “The soluble fiber in many fruits, vegetables, and grains – called soluble because it dissolves in water – is known to slightly lower blood levels of “bad” LDL cholesterol.

“Normally, the liver uses cholesterol to make bile acid, which helps to break down dietary fats in the small intestine. After the bile is finished doing its job, the body recycles it. However, soluble fiber prevents bile from being recycled. In response, the liver grabs more cholesterol from the bloodstream and uses it to make bile.

“Studies suggest that soluble fiber can lower LDL cholesterol slightly. According to one study, adding 3 grams of soluble fiber from oats (3 servings of oatmeal, 28 grams each) to your diet can reduce your cholesterol by a few points – for example, from 100 to 97 milligrams per deciliter.So, if your LDL is significantly elevated, fiber alone won’t solve the problem.

“But fiber is important for other reasons. Whole foods that people eat to get fiber are also nutritious in other ways. The benefits include increased insulin sensitivity and lower triglycerides.

“You can get fiber from a variety of whole foods and grains. For example, an apple, a half-cup of cooked carrots or broccoli, two slices of whole grain bread, or a half-cup serving of whole-grain breakfast cereal or cooked oatmeal all provide 1 gram of soluble fiber.”

2 Comments

Filed under cholesterol, LDL Cholesterol

Tagged as cholesterol, fiber, LDL Cholesterol, oatmeal

December 8, 2018 · 12:09 am

Can flaxseed lower cholesterol? – Tufts

I have tried for years to cut down my reliance on protein from red meat. Nuts and seeds are often suggested as an alternative source that I have used. So, I was glad to run across this item.

Q. Are flaxseed crackers nutritious, and can they help lower cholesterol? Is the question asked by the Tufts Health and Nutrition Letter.

A. Nicola McKeown, PhD, a scientist at the HNRCA, answers: “Like other seeds, flaxseeds provide both soluble and insoluble fiber, and they are also a rich source of alpha-linolenic acid, an omega-3 fatty acid which may have anti-inflammatory properties.”

“It is the soluble fiber inside the seed that helps lower cholesterol. Processing the seeds by grinding or soaking in water makes the fiber easier to digest and helps release nutrients for absorption. The insoluble fiber in the tough outer coating of the seed helps create stool mass and plays an important role in bowel health. Foods made with whole flaxseeds, therefore, are more likely to help with constipation than to reduce high cholesterol.”

“The increasing number of flaxseed products appearing in the marketplace offer an alternative to whole-wheat products (which is particularly important for those with gluten intolerances) and, given the high fiber content of these products, I would say they are an excellent snack alternative to refined-grain products. Make sure you look at the labels to ensure products don’t contain a lot of sugar and that flaxseed is not just a minor ingredient.”

2 Comments

Filed under alternative protein, cholesterol, Fiber, flax seeds, protein

Tagged as alternative protein, cholesterol, fiber, flax seeds, soluble fiber

March 12, 2017 · 12:06 pm

Eating whole grains increases metabolism and calorie loss – Study

A new study suggests that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. This research is published in tandem with a study on the effect of whole grains on gut microbiota. Both studies are published in the American Journal of Clinical Nutrition.

Epidemiology studies have suggested health benefits of whole grains and high dietary fiber intake, including for glycemic control and insulin sensitivity. There has been controversy, however, about whether whole grains and fiber are beneficial for weight regulation, partially because there hasn’t been data from controlled metabolic studies. This new study provided food to participants for eight weeks and may help explain how whole grain consumption is beneficial for weight management.

food-wholewheat-masterfile2011

Continue reading →

4 Comments

Filed under calorie counting, calories, refined flour, whole grain, whole grains

Tagged as brown rice, calories, fiber, refined flour, whole grain bread, whole grains

February 18, 2016 · 12:02 am

Higher Dietary Fiber in Young Women May Cut Breast Cancer Risk – Harvard

Women who eat more high-fiber foods during adolescence and young adulthood—especially lots of fruits and vegetables—may have significantly lower breast cancer risk than those who eat less dietary fiber when young, according to a new large-scale study led by researchers at Harvard T.H. Chan School of Public Health.

The study was published online February 1, 2016 in Pediatrics.

fiber-blocks-on-lentils.jpg.653x0_q80_crop-smart.jpg

Before we go further on the study here is a breakout on fiber from an earlier post:

Fiber is a form of indigestible carbohydrate found mainly in plant foods. Over the years, fiber has been hailed as a potential weapon against colon cancer, high cholesterol, and heart disease. Fiber’s vaunted health benefits were diminished slightly by findings that it doesn’t prevent colon polyps (precursors of colon cancer). But fiber slightly reduces LDL cholesterol, improves insulin resistance, and is linked to a lower rate of heart disease. It is considered one of the most important health attributes of foods.

Fiber slows the digestion of foods and therefore lowers their glycemic load, which likely helps to prevent diabetes. By increasing the bulk of foods and creating a feeling of fullness, fiber may also help you avoid overeating and becoming overweight. There is also some evidence that fiber might reduce the risk for duodenal ulcers, breast cancer, and ovarian cancer.
Continue reading →

Leave a comment

Filed under breast cancer, Fiber

Tagged as breast cancer, fiber, fiber intake, Harvard, Pediatrics, weight

October 30, 2015 · 6:48 am

10 Reasons to Include Buckwheat In Your Diet Plans

I am as new to buckwheat as you are. I always thought it was the stuff they put into airplane neck pillows. This post shows how wrong I can be.

Tony

Buckwheat for your health

bowl of buckwheat seeds

Buckwheat is high in fiber; good for those with constipation.
The protein in buckwheat has all 9 essential amino acids (that the body cannot manufacture), making it closer to being a “complete” protein.
Buckwheat is high in the amino acid lysine, which is used for tissue growth and repair.
Buckwheat is gluten-free so this makes it suitable for those with wheat allergies.
Buckwheat is rich in calcium, iron, vitamin E, and B vitamins, magnesium, manganese, zinc and copper.
The magnesium in buckwheat, helps relaxes blood vessels; helps improve circulation, decrease blood pressure and reduce cholesterol.
Buckwheat helps to stabilize blood sugar levels. Due to the slower breakdown and absorption of the carbohydrates in buckwheat, this helps to raise our blood sugar levels more evenly. This especially good for those suffering with diabetes by helping to control their blood sugar levels.
Buckwheat is low in calories…

View original post 39 more words

2 Comments

Filed under buckwheat

Tagged as blood pressure, blood sugar, buckwheat, cholesterol, fiber, gluten-free

October 1, 2015 · 12:01 am

Pumpkin Power – October Superfood – Infographic

We are going to be seeing a lot of pumpkins in the coming weeks. How about some info on their nutritional value, besides just scaring us on dark nights.

Tony

Leave a comment

Filed under aging, pumpkin

Tagged as aging, fiber, healthy eyes, magnesium, pumpkin, weight control, weight-loss

April 10, 2015 · 5:18 am

16 Reasons To GO NUTS For Nuts

Specifically, those who ate nuts five or more times per week were found to enjoy a 29% reduction in death from heart disease; an 11% reduction in death from stroke; a 23% reduction in death from infection; a 24% reduction in death from respiratory diseases; a 29% reduction in death from kidney disease; and an 11% reduction in death from cancer.

Our Better Health

BY DR. RONALD HOFFMAN NOVEMBER 29, 2013

A recent article in the New England Journal of Medicine underscores the health benefits of nuts. Researchers followed over a hundred thousand men and women over several decades and concluded that eating nuts helped them stave off the Grim Reaper. Seven or more servings of nuts per week cut the risk of dying by a third! (“A serving” was defined as one ounce, which is about one handful of almonds.)

Specifically, those who at nuts five or more times per week were found to enjoy a 29% reduction in death from heart disease; an 11% reduction in death from stroke; a 23% reduction in death from infection; a 24% reduction in death from respiratory diseases; a 29% reduction in death from kidney disease; and an 11% reduction in death from cancer.

It’s long been known that nuts are heart-healthy. A now-famous study of…

View original post 949 more words

3 Comments

Filed under healthy fats, nuts

Tagged as FDA, fiber, healthy fats, minerals, nuts, phytosterols

January 21, 2015 · 12:11 am

10 Health Benefits of Oranges

I don’t know if this even qualifies as an infographic. I think it is a really good list of the benefits of eating oranges, so I thought I would post it for you. Orange you glad I did? (Sorry, couldn’t resist.)

Tony

Leave a comment

Filed under eating oranges

Tagged as blood pressure, cholesterol, eating oranges, fiber

June 12, 2014 · 2:20 am

How Healthy are Blueberries? – Infographic

In a few words, blueberries are very healthy. Blueberries benefit our cardiovascular health, brain health, insulin response and reduce our risk of getting cancer.

Tony

4 Comments

Filed under blueberries, brain health, cancer, cardiovascular health

Tagged as blueberries, brain health, cancer, cardiovascular health, fiber

May 11, 2014 · 4:40 pm

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.

Cooking with Kathy Man

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…

View original post 516 more words

1 Comment

Filed under Fiber, heart attack, heart disease, high fiber foods

Tagged as aging, fiber, heart attack, heart disease, heart health

October 30, 2013 · 7:19 pm

Study: Low Fiber Intake Links to Higher Heart Risk

The Institute of Medicine (IOM) — an independent nonprofit organization that advises the U.S. government on health issues — recommends 38 grams of fiber a day for men aged 19 to 50 and 30 grams a day for men over 50. The IOM recommends 25 grams a day for women aged 19 to 50 and 21 grams a day for women over 50.

But the average dietary fiber intake among the study participants was only about 16 grams per day, according to the study, which was published in the December issue of the American Journal of Medicine.

Cooking with Kathy Man

Research looked at a decade of data from thousands of U.S. adults.

People who don’t eat enough fiber seem at increased risk for heart problems, and too few Americans are consuming enough fiber, a new study says.

Researchers analyzed data collected from more than 23,000 U.S. adults between 1999 and 2010 and found that low fiber intake was strongly associated with heart disease risk factors such as obesity, inflammation and metabolic syndrome. The syndrome is a group of symptoms that puts people at increased risk for diabetes and heart disease.

Previous studies have found that dietary fiber may help lower blood pressure, cholesterol levels and inflammation. Despite those findings, this new study found that Americans don’t have enough fiber in their diets.

Fiber-rich foods include fruits, vegetables, legumes and grains.

The Institute of Medicine — an independent nonprofit organization that advises the U.S. government on health issues — recommends 38…

View original post 151 more words