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Fiber Protocol

Image result wey dey for mineral nutrient food sources

      

You MUST work to get adequate Fiber in your diet. IMO shoot for 50 grams/day

"Each 10-gram per day increase in fiber led to an additional 10% reduction in the risk of death"

     

“It is difficult to overstate the benefits garnered from fiber in regard to blood glucose control.” Life Extension

“Researchers followed 11,897 men and women. They found that those in the highest 20% of total fiber intake from food had superior lung function. Those with mostly soluble fruit fiber saw their risk of COPD drop by 38%.” Doctor Robert Rowen, MD

“According to a Harvard study men who ate 25 or more grams of fiber had 33% fewer heart attacks than men eating 12 grams. Increasing daily fiber by 10 grams as in one half grapefruit lowers heart attack risk by 20%.” Doctor Eric Rimm

“In a study women eating 25 grams of fiber a day were 25% less likely to develop HBP as women eating 10 grams.” Harvard

“A group of diabetic men put on a high fiber diet saw their HBP drop by 10%.” Doctor James Anderson, University of Kentucky

“Studies confirmed the value of a high fiber diet (25 grams soluble, 25 grams insoluble) in improving glycemic control and reducing hyperinsulinemia and plasma lipid levels in patients with type II diabetes.” Chandalia et al, Note 50 grams is an achievable worthwhile goal

“Varicose veins are rarely seen in the parts of the world where a high fiber unprocessed diet is eaten.” Trowell et al

“In a comparison of food consumption and diabetes from 1909 to 1997 only the increase in HFCS and a decrease in fiber intake correlated positively with the rise in type 2 diabetes.” Gross et al, Note these two factors are easily obviated

"The average American diet is low in fiber (5-15 grams). For optimal anti-aging purposes, 25-30 grams of fiber is needed. This can be achieved by taking in half a cup of bran, one cup of legume, 2 cups of vegetables, 3 fruits, whole grain bread and cereal on a daily basis. If you are not, consider fiber supplementation together with digestive enzymes and higher intake of water to enhance gastrointestinal health. All fiber supplements are best taken one hour before a meal so as not to interfere with absorption of nutrients. If you are currently on soluble fiber for cholesterol control, there is no reason to stop, for the simple reason that soluble fiber lowers cholesterol. If your primary objective is to prevent colon cancer , then it is wise in view of the last 3 major studies to take additional vegetables and whole grain products such as wheat bran, which will provide you with insoluble fiber, instead of taking fiber supplements such as Psyllium as a way to prevent cancer.” Doctor Michael Lam MD

"In a study Fifty-five percent of participants decreased their sugar intake equal to the sugar in one can of soda and 59 percent increased their fiber intake by an average of 5 grams per day, or one-half cup of beans across all intervention groups, including controls. Conclusion: participants who decreased their sugar intake had an average 33 percent decrease in insulin secretion and those who increased their fiber intake had an average 10 percent reduction in visceral adipose tissue volume."  Archives of Pediatrics & Adolescent Medicine, Note WOW one can of pop less equals 33% less insulin, outstanding!

"If you do not eat meat or if you are trying to increase your fiber intake, if you are under stress or are an athlete it may not be possible to get the needed zinc through your diet." Doctor Anthony Cichoke, Note high fiber diets may require zinc supplementation as the fiber may absorb the zinc

"Soluble fiber increases the production of the anti-inflammatory protein interleukin-4. Soluble fiber changes the personality of immune cells—they go from being pro-inflammatory, angry cells to anti-inflammatory, healing cells that help us recover faster from infection."    Gregory Freund PhD Medicine   Soluble fiber improves immune function

"A study of 44,000 men ages 40 to 75 found that men who added 10 grams of fiber a day to their diet decreased their risk of heart disease by almost 30  percent."   Prevention

    

Fiber is Undigested Plant Food

"High-fiber foods like broccoli, asparagus, and beans are notorious for causing excessive gas. These embarrassing symptoms keep many people from eating these foods—which also prevents them from obtaining their health benefits. Fiber is vital for healthy digestion because it feeds beneficial organisms in the colon. These bacteria use fiber to produce beneficial short-chain fatty acids that play intriguing but critical roles in normal immune function, modulating genes associated with longevity, preventing cancer and metabolic syndrome, treating intestinal disease and maintaining colon health."   Who Needs Digestive Enzymes?

Fiber is the part of the food you ingest which your body does not digest. There are two types of fiber, soluble and insoluble. Fiber is found in UNPROCESSED plant foods. The processing USUALLY REMOVES the fiber. Fiber is everywhere; don’t cook your food and you will get LOTS more. Cooking will turn some fiber into food. This is sometimes good as with carrots (See Carrot Protocol) but cook too often and at too high a heat and you will lose lots of fiber. Try to get lots of both soluble and insoluble fiber in your diet.

The average American eats less than 20 grams of fiber a day or about 2/3 of an ounce. Folks this does not work. IMO shoot for 50 grams or MORE. It is hard to eat too much fiber.

  

IMO YOU MUST Get Inventive

"The avocado seed is packed with nutrients and vitamins including vitamin C, vitamin E, and phosphorus.  Perhaps the healthiest element of the seed is its high quantity of soluble fiber, which excels at absorbing excess cholesterol out of our bloodstream. Natural soluble fiber is somewhat difficult to find in foods. It can be found in oatmeal, but there is a much higher quantity in avocado seed. "   Is Avocado Seed Edible? Are Avocado Seeds Poisonous?

http://www.inews-news.com/resources/health+food-4.jpg

Fiber foods and not all fiber is the same

    

One simple way to get more fiber is to simply NOT cut off parts of the plants you eat and eat them RAW. Yes if there is rot cut it off. But most cores,  seeds and skin can and should be eaten. Eating raw will give you LOTS more fiber. Always eat seeds; chew them well; some will NOT digest; good. Ever try to eat a banana skin.? Start with a square inch or so. Try it! Your GI tract LOVES banana skins. Just ask!

Watch a bear eat "berries". The bear eats the whole plant, leaves, stems, roots and earth! Try it! I eat the leaves of most wild berries. We know in the case of blueberries there is MUCH nutrition in the leaves. A few leaves are poisonous, only eat small amounts of these. LOL!

I can vouch for the edible properties of avocado seeds, banana skins, pine needles, maple, birch, willow, aspen, and MANY other tree leaves and seeds.

  

High Fiber diet Advantages

Image result wey dey for mineral nutrient food sources

"Fiber has long been viewed simply as a way to support regular, normal bowel movements (i.e., to overcome constipation).55 However, recent studies show a strong association between insufficient dietary fiber intake and the risk of dying from any cause. A large meta-analysis with nearly a million subjects showed that, compared with people with the lowest one-third of fiber intake, those in the highest third had a 16% reduction in the risk of death. Each 10-gram per day increase in fiber led to an additional 10% reduction in the risk of death.56 "   Why Is Fiber So Important?

“It is difficult to overstate the benefits garnered from fiber in regard to blood glucose control.” Life Extension

“Researchers followed 11,897 men and women. They found that those in the highest 20% of total fiber intake from food had superior lung function. Those with mostly soluble fruit fiber saw their risk of COPD drop by 38%.” Doctor Robert Rowen, MD

“According to a Harvard study men who ate 25 or more grams of fiber had 33% fewer heart attacks than men eating 12 grams. Increasing daily fiber by 10 grams as in one half grapefruit lowers heart attack risk by 20%.” Doctor Eric Rimm

“In a study women eating 25 grams of fiber a day were 25% less likely to develop HBP as women eating 10 grams.” Harvard

"Fermentation itself has many benefits, including supporting beneficial gut bacteria. However, it is the breakdown products of the fermentation process that are now recognized as holding the key to improved digestive and total body health.18,19 Those byproducts are primarily short-chain fatty acids, specifically acetate, propionate, and butyrate, which nourish and protect the cells lining the colon wall.18-21 "   Why Is Fiber So Important?

  • Each 10-gram per day increase in fiber led to an additional 10% reduction in the risk of death
  • More chewing is required
  • More digestive fluids are produced
  • Digestion is improved
  • Digestion is slowed as is nutrient release
  • Assimilation of many nutrients is improved
  • Removal of toxins is improved
  • Meal time is lengthened
  • Insulin sensitivity is improved
  • Meals are more satisfying physically and emotionally
  • Post meal hunger is delayed
  • High fiber food is often more nutritious
  • Blood sugar levels are modulated and improved
  • Clotting Factor Reduction
  • Diabetes risk is lowered
  • Diabetes is helped
  • Triglycerides lowered
  • Fibrinolytic Activity Improved
  • HBP is improved
  • Lung function is improved
  • Cardiovascular health is improved
  • Cholesterol Lowered
  • Cholesterol is Removed  
  • Cholesterol CANNOT be removed UNLESS you eat fiber
  • Varicose Veins may be avoided
  • Reduction in CVD
  • Protection against CHD
  • Reduction in death
  • Many Others

   

Fiber is Vital for Good Health

See how Lack of Fiber and the ADDICTIVE Harmful Aspects of Junk "Food" are Harming You in so many ways

"When there is a lot of fiber in your diet, stools are large, soft and easy to pass. take away the fiber and the stools get small and hard. This makes it harder for the intestine to move them along. The straining colon can stretch out of shape causing small diverticulitis pouches."   Prevention

"In the 1960s researchers started to notice that in the US and other industrialized countries serious conditions like diabetes, heart disease and cancer seemed to be on the rise. But in parts of the world where people still got a lot of fiber these conditions seemed much less common."   Prevention

"Insoluble fiber binds to estrogen in the GI tract leaving much less estrogen in circulation. Women who ate 28 grams of fiber a day had a 38% lower risk of breast cancer than women who ate 14 grams."   Prevention, Note this is going to help us men also

"Men who added 10 grams of fiber a day to their diet were able to decrease their risk of heart disease by 30%."   Prevention

"The reason so many Americans have hemorrhoids is that the average fiber consumption in this country is 12 grams a day."   Prevention

Fiber is vital for good health. For example we worry about too much cholesterol but without fiber your colon will reabsorb up to 95% of the cholesterol in your stool. This can be a very good thing. Your body thinks when you have no fiber in your stool you may be starving and conserves valuable things like cholesterol. However a diet of only say meat and cheese, which have NO fiber and lots of cholesterol, will produce a vicious cycle. If you eat meat, cheese AND lots of fiber your body will get rid of the excess cholesterol.  Always buy the UNHULLED version of your seeds (See Nut and Seed Protocol), the hull is often fiber. For every large meal you eat always try to have a good portion of fiber in your stomach along with the food. Fiber will help you lose weight as it adds to the feeling of fullness that helps turn off your appetite.

   

BUT NO Supplemental Fiber

“Although the recommendation to reduce fiber consumption may appear counterintuitive, the exclusion of processed fiber from the diet reduces the risk of colorectal cancer more than any other preventative action.”   Note: The author is referring to PROCESSED or Supplemental fiber NOT natural food borne fiber.

“Many types of fiber, particularly in laxatives, such as psyllium, are highly allergenic, and may cause anaphylaxis. The less severe allergies cause chronic inflammation of the mucosal membrane, which results in diarrhea. This diarrheal property of fiber is behind it's laxative effect in smaller doses.”   gutsense

Supplemental fiber can be itself toxic and harmful to your gut. Get all your fiber from God's food.

   

Fiber and Digestion

"High fiber diets are the secret to keeping your colon healthy."   Doctor Marvin Schuster MD, Johns Hopkins

Fiber slows the release of glucose into your blood stream. For example if you eat refined grains WITHOUT the fiber your glucose levels will rise rapidly. However WHOLE grains (See Grain Protocol) with the fiber will slow the rate of glucose release into your blood and lower your risk of Type 2 diabetes. Fiber also slows the release of many other nutrients that nourish best if released into your blood slowly, vitamin C (See Vitamin C Protocol) for one. Cooked carrots  are a must for me but I realize cooked carrots rate high on the Glycemic index (See Glycemic Index Protocol). Thus I add some soluble fiber to my large bowl of cooked carrots to slow the release of glucose from the carrots. Adding additional fiber to all the healthy root vegetables, which tend to be high on the GI, and any other healthy food high on the GI will help make a healthy food healthier.

   

Fiber and Defecation

      

Continuation of  Fiber Protocol (See Fiber Protocol Continuation)

 

 

   

 

  

 

This File was last updated on 05 February 2020 01:48 PM

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