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"There's no question that increasing your fiber intake can help you lose weight and maintain a healthy weight. Adding beans to your diet can significantly improve your fiber intake. Various studies have demonstrated that fiber increase is associated with weight loss. One scientific review that examined a host of studies on the effects of low-calorie diets on hunger, weight loss, and manipulation of macronutrients, found that subjects experienced triple the weight loss when their diet was both low in fat and high in fiber." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Chewable fiber wafer: Eating a couple of acacia-based chewable fiber wafers is a convenient option for supplementing your fiber intake when away from home. Ask your local health food store for help in finding these. Clear fiber supplement: Consider adding another shaker to your kitchen table. Besides the salt and pepper shakers, you might want to keep a shaker full of an acacia fiber on hand. This clear, tasteless soluble fiber can be sprinkled on your food liberally to enhance the fiber content of your meals without altering the taste. Best of all, it contains no calories!" - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.)

"However, you need to increase your fiber intake over time and your efforts to do so can lead to increased calorie consumption if you are not careful about your choices. In any case, this diet is not based on a specific fiber count and if you follow the SuperFoodsRx Diet you will be consuming the healthiest fiber-containing foods and you won't have to worry about counting either calories or fiber grams. Fiber is what we call the indigestible carbohydrates in food and it's found only in plant foods including fruits, vegetables, grains, and legumes." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"In contrast, increasing fiber intake is mentioned five times in the executive summary. (One of the authors and two of the reviewers have done research on fiber funded by Procter and Gamble, the manufacturer of Metamucil.) The drug companies have plenty to gain from the pro-drug orientation of the updated guidelines. If the guidelines are followed, sales of cholesterol-lowering statin drugs will increase by at least $20 billion to $30 billion per year." - John Abramson, Overdosed America: The Broken Promise of American Medicine (P.S.) (Get the book.)

"Third: Ensure fiber intake is sufficient. It is recommended to consume up to 40 grams of fiber per day. Raw fruits, vegetables, or a fiber supplement can help add fiber to one's daily diet. Fiber is helpful in trapping the toxins that are dumped into the bowel by the liver. With the toxins trapped, they will be eliminated in bowel movements and have less chance of being reabsorbed. • Fourth: If the discomfort continues, then stop the tea, and drink lots of water until it goes away, then start again at a lesser amount. Even smaller amounts of Flor-Essence will provide benefits." - Freedom Press, Natural Cancer Cures: The Definitive Guide to Using Dietary Supplements to Fight and Prevent Cancer (Get the book.)

"We're gratified that there's more focus on fiber these days as Fve always been a major proponent of increasing fiber intake. From the standpoint of health promotion, we know that people who consume the most high-fiber foods are the healthiest. And most of us don't get enough fiber. Our Paleolithic ancestors ate roughly 47 grams of fiber daily while our intake today in Western cultures hovers around 17 grams daily. The National Academy of Sciences has established an adequate intake level of total daily fiber at 38 grams for men and 25 grams for women." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Nutrient-sparse foods such as refined flour and concentrated sugar products, low fiber intake, red meat consumption, and low omega-3 and omega-6 intake may all contribute to cancer risk. Many nutrients and food groups are well known for their ability to reduce cancer risk: the consumption of fruits, vegetables and flax seed; cruciferous vegetables and garlic; and antioxidants such as lycopene, selenium, folic acid and vitamin B-12 and D. Probiotics, the beneficial bacteria commonly found in dairy products, are also supported as dietary elements to reduce cancer risk." - Allison Tannis, Probiotic Rescue: How You can use Probiotics to Fight Cholesterol, Cancer, Superbugs, Digestive Complaints and More (Get the book.)

"Adding beans to your diet can significantly improve your fiber intake. Various studies have demonstrated that fiber increase is associated with weight loss. One scientific review that examined a host of studies on the effects of low-calorie diets on hunger, weight loss, and manipulation of macronutrients, found that subjects experienced triple the weight loss when their diet was both low in fat and high in fiber. This result was found when those diets were compared with diets that were only low in fat." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men. JAMA 1996 Feb 14; 275(6):447-51. Salas-Salvado J et al. Components of the Mediterranean-type food pattern and serum inflammatory markers among patients at high risk for cardiovascular disease. Eur J Clin Nutr 2007 Apr 18. Stark AH, Madar Z. Olive oil as a functional food: Epidemiology and nutritional approaches. Nutr Rev 2002 Jun; 60(6):170-76. Sugano M. Characteristics of fats in Japanese diets and current recommendations. Lipids 1996 Mar; 31 Suppl:S283-86. Tapsell LC et al." - Steven V. Joyal, What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease (Get the book.)

"In summary, factors that may contribute to insulin resistance and thus to diabetes include: high-fat diet; low-protein diet; deficiencies of the omega-3 and omega-6 fatty acids; a diet high in simple carbohydrates; high-glycemic meals filled with refined sugar and starches; stress; low fiber intake; deficiencies of the minerals calcium, magnesium, chromium, vanadium, potassium, and zinc; deficiency of carotenoids; low intake of vegetables; lack of exercise; watching television; and nicotine." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"Cereal, fruit, and vegetable fiber intake and the risk of cardiovascular disease in elderly individuals. JAMA. 2003 Apr 2;289(13):1659-1666. Pietinen P, Stumpf K, Mannisto S, Kataja V, Uusitupa M, Adlercreutz H. Serum en-terolactone and risk of breast cancer: a case-control study in eastern Finland. Cancer Epidemiol Biomarkers Prev. 2001 Apr;10(4):339-344. Wikstrom P et al. Rye bran diet increases epithelial cell apoptosis and decreases epithelial cell volume in TRAMP (transgenic adenocarcinoma of the mouse prostate) tumors. Nutr Cancer. 2005;53(1):111-116." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"There will be times when you'll want a quick, simple option for increasing your fiber intake; your busy lifestyle may prevent you from eating balanced meals every day, but there are ways to compensate when you have to grab a quick lunch or snack while on the go or even when you miss a meal. Depending on your situation and personal preference, you may want to select one or more of the following fiber supplements, bars, and shakes. These are delicious ways of getting your fiber in a super convenient and satisfying manner." - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.)

"While I can't say that lowering fat and increasing soy and fiber intake will definitely prevent or treat fibroids, these nutritional habits do lower the risk of endometrial cancer. Since uterine fibroids are associated with an increase in the risk of endometrial cancer, it logically follows that these diet recommendations could help with fibroids. Some people have raised the concern that women with uterine fibroids should avoid soy foods for their high content of phytoestrogens (specifically isoflavones) because phytoestrogens may have a weak estrogenic effect." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "A more recent study showed that dietary fiber intake is inversely correlated with several cardiovascular disease risk factors. The highest total dietary fiber and nonsoluble dietary fiber (more than soluble) intakes from fruit, vegetables, and cereals were significantly associated with a decrease in a number of cardiovascular risk factors including overweight, hypertension, lipid markers, and homocysteine.87 Part of fiber's effect on lipids is because these higher fiber diets are in fact diets low in cholesterol intake." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Increased fiber intake via whole grains also has been associated with improved insulin sensitivity [158]. E. Soluble Fiber Soluble fiber, including oat bran, psyllium, guar gum, and pectin, has been shown to reduce CVD risk through its action on lipids and lipoproteins and glucose metabolism. Soluble fiber has numerous properties that mediate its cholesterol-lowering effects, such as binding bile acids, increasing gastrointestinal tract viscosity, and inhibiting cholesterol synthesis following fermentation in the colon [159, 160]." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "One [256] of two [254, 256] earlier conducted studies also observed lower prevalence of DR to be associated with high fiber intake. Results of another small case-control study of people with type 2 diabetes, conducted in India, indicated that diets high in energy, animal proteins and fats were more common among persons with PDR than controls [255]. Controls tended to eat more pulses and vegetables, sources of dietary fiber. No published studies have investigated relationships of dietary patterns to risk of DR." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "The DV for dietary fiber intake is 11.5 grams per 1000 kcal, for cholesterol it is 300mg/d, for sodium it is 2400 mg/d, and for potassium it is 3500 mg/d. For example, for a 2000-calorie diet, the DV for fat is 65g/d, the DV for saturated fat is 20g/d, and the DV for dietary fiber is 25 g. The DVs for two calorie intake levels (2000kcal/d and 2500kcal/d) are specified on the label for total fat, saturated fat, cholesterol, sodium, total carbohydrate, and dietary fiber." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Dietary fiber intake and risk factors for cardiovascular disease in French adults. Am. J. Clin. Nutr. 82(6), 1185-1194. 160. Streppel, M. T., et al. (2005). Dietary fiber and blood pressure: a meta-analysis of randomized placebo-controlled trials. Arch. Intern. Med. 165(2), 150-156. 161. Piano, M. R. (2005). The cardiovascular effects of alcohol: the good and the bad: how low-risk drinking differs from high-risk drinking. Am. J. Nurs. 105(7), 89-91, 87. 162. MacMahon, S. (1987). Alcohol consumption and hypertension. Hypertension 9, 111-121. 163. Cushman, W. C, et al. (1994)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"Increased fiber intake (more than 3 grams of cereal fiber daily or more than six servings of whole grains per week) is also associated with decreased progression of coronary atherosclerosis in postmenopausal women.90 A number of large, recent epidemiological studies published in medicine's most respected journals found that overall, increased intake of dietary fiber is associated with decreased cardiovascular disease in adulrs91' 92 and menopausal women." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"The old saw that fiber intake reduces the risk of colorectal cancer is now debunked (Park et al. 2005). There is a suggestion that statins reduce the risk of colorectal cancer (Poynter et al. 2005), but barely a suggestion. The possibility that "virtual colonoscopy" will diminish the endoscopists' workload is discussed by Lieberman (2004). Given the fact that a goodly number of colonoscopies are "incomplete" because the endoscopists could not visualize the entire colon, it is possible that imaging will prove more sensitive." - Nortin M. Hadler MD, Worried Sick: A Prescription for Health in an Overtreated America (Get the book.)

"The researchers asked a group of 17 overweight and obese women to eat three slices of the bread daily, which placed their fiber intake well within the recommended 20-35 g per day. After only three days of eating the bread, the women's insulin sensitivity improved by 8 percent. You can naturally increase your insoluble and soluble fiber intake by eating mostly natural, unprocessed foods, such as fruit, vegetables, grains and legumes, nuts and seeds. As simple as this sounds, food is still the best medicine of all." - Andreas Moritz, Timeless Secrets of Health & Rejuvenation: Unleash The Natural Healing Power That Lies Dormant Within You (Get the book.)

"During the period of higher fiber intake, the mean blood sugar level was 120.8 mg/dl.4 Effects of fiber in type I diabetics. Figure 1: Effects of fiber in Type-1 diabetics (Source: Reversing Diabetes by Julian Whitaker, p. 116) HIGH ANIMAL FAT: MEAT EATING A potential diabetic can be transformed into a completely diabetic individual by administration of the time-honored carbohydrate-free meal of meat and fat. DR. I. M. RABIN0WICH, 1930 A quarter pound of beef raises insulin levels in diabetics as much as a quarter pound of straight sugar. DIABETES CARE 7,1984, P." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"Next time a bout of hay fever strikes, increase your fiber intake instead of automatically reaching for the antihistamines. Chinese medicine practitioners note that many hay fever sufferers have a tendency toward constipation or irregular bowel movements. Often when bowel function is addressed, the practitioners say, sinus problems clear up markedly. Try to eat three to four servings of fruit a day and/or take a fiber supplement. The results may be nothing to sneeze at. • Steamy Solution F„r frustrating effects of hay fever, herbalists often suggest taking a steam to ease irritated sinuses." - Bottom Line Books, Uncommon Cures For Everyday Ailments (Get the book.)

"Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study. Arch Intern Med. 2003 Sep 8;163(16):1897-1904. Darmadi-Blackberry et al. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pac J Clin Nutr. 2004; 13(2):217-220. Mcintosh M, Miller C. A diet containing food rich in soluble and insoluble fiber improves glycemic control and reduces hyperlipidemia among patients with type 2 diabetes mellitus. Nutr Rev. 2001;59(2):52-55." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.) "Your body will adjust if you are consistent with your fiber intake and you will be less "windy" in no time! SELECTION AND STORAGE: • "Dry" beans come packaged or already cooked, either canned or frozen. • If stored in a cool, dry place, dry beans can be stored for at least twelve months or longer. • Canned beans can be stored up to twelve months. • Cooked beans may be refrigerated for up to five days and frozen for up to six months. PREPARATION AND SERVING SUGGESTIONS: • You can reduce up to forty percent of sodium by rinsing canned beans or by purchasing no-salt-added versions." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"Increase fiber intake. This will help inhibit the uptake of cholesterol from the intestinal tract. About 95% of cholesterol in bile acids is re-absorbed in the intestinal tract and recycled. 4. Inhibit liver synthesis of cholesterol. This is how the pharmaceutical family of drugs called statins target high cholesterol levels. Red yeast rice is a natural product thought to offer cholesterol-lowering effects much like statins. 5. Limit the amount of cholesterol re-absorbed from the bile in the intestines. Probiotics can help produce enzymes that prevent this reabsorption of cholesterol." - Allison Tannis, Probiotic Rescue: How You can use Probiotics to Fight Cholesterol, Cancer, Superbugs, Digestive Complaints and More (Get the book.)

"OTHER RISK FACTORS CHANGE CONCLUSIONS A first look at the combined data found a 16% lower incidence of colon cancer in the people who had the highest fiber intake. But when the researchers adjusted the figures to take into account other risk factors—such as multivitamin use, folate intake, red meat consumption and milk and alcohol intake—they found that there was no relationship between dietary fiber intake and colon cancer risk." - Bottom Line Health, Bottom Line's Health Breakthroughs 2007 (Get the book.)

"Whole-grain and fiber intake and the incidence of type 2 diabetes. Amer J Clin Nutr. 2003;77:622-629. Rubnov S, Kashman Y, Rabinowitz R, Schlesinger M, Mechoulam R. Suppressors of cancer cell proliferation from fig (ficus carica) resin: isolation and structure elucidation. J Nat Prod. 64:993-996, 2001. Slavin IL. Dietary fiber and body weight. Nutrition. 2005;21:411-418. Streppel MT, et al. Dietary fiber and blood pressure. Arch Intern Med. 2005; 165:150-156. Upton J. New roles for fiber focus on heart disease, diabetes, blood pressure. Environmental Nutrition. 2005;28(4):1,6. Flax www." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"They contend that if fiber intake is too high our bodies are not able to absorb as much iron and related minerals, which are essential for health. The fiber may bind with these nutrients and carry them through our system before we are able to digest them. They say that the maximum level of fiber intake should be around thirty to thirty-five grams per day, which is only about the average intake of the rural Chinese. We studied this iron/fiber issue very carefully in the China Study. As it turns out, fiber is not the enemy of iron absorption as so many experts claim it to be." - T. Colin Campbell, Ph.D. and Thomas M. Campbell II, The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health (Get the book.)

"PubMed ID 11288049) demonstrated that a very high vegetable fiber intake reduces risk of cardiovascular disease and colon cancer. 35. Mostly Raw Diet and Improved Quality of Life Michael Donaldson, Director of Research at Hallelujah Acres, published the study "Food and nutrient intake of Hallelujah vegetarians" in Nutrition and Food Science (2001, Vol. 31, Issue 6, pp. 293-303). For 28 months, 141 followers of the Hallelujah Diet, which is 100% vegan and at least 85% raw, kept dietary journals. Members reported significant improvement in health and quality of life after adopting the diet." - Susan E. Schenck, The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet (Get the book.)

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