Reducing your risk of colon cancer might be as simple as eating a bowl of high-fiber cereal and skim milk for breakfast, says a large study out today.
Cancer of the colon and rectum is the second-most-lethal malignancy in the USA, accounting for about 60,000 deaths annually. Only lung cancer kills more Americans.
The new study's findings are fairly consistent with previous research about colon cancer risk factors. Though it doesn't prove that cereal fiber and non-fat dairy products protect against colon cancer, "it shows there's a strong association here," says lead author David Lieberman, chief of gastroenterology at the Department of Veterans Affairs Medical Center in Portland, Ore.
Because the vast majority of study participants were men, though, the findings can't be applied to women, Lieberman's team writes in the Journal of the American Medical Association .
Lieberman and colleagues at 12 VA hospitals used colonoscopy to screen 3,121 patients between the ages of 50 and 75. None had any symptoms of digestive tract problems, but colonoscopies revealed that about 10% had advanced precancerous polyps.
Colon cancer is thought to arise from benign polyps that take years to become malignant.
By Rita Rubin
http://www.keepmedia.com/pubs/USATODAY/2003/12/10/374287?extID=10037&oliID=229
High Fiber Health
Thursday, April 27, 2006
Wednesday, April 26, 2006
Diabetes & Fiber
Eating more fiber may lower blood sugar and blood cholesterol levels in people with type 2 diabetes, say researchers at the University of Texas Southwestern Medical Center in Dallas.
Abhimanyu Garg and colleagues put 12 men and one woman with diabetes on two different diets for six weeks each. The high-fiber diet contained 50 grams of fiber (half of it soluble), while the moderate-fiber diet had only 24 grams of fiber (a third of it soluble).
The results: Average blood sugar, insulin, and cholesterol levels were significantly lower on the high-fiber diet.
"Soluble fiber may delay the absorption of carbohydrate by forming a gel-like substance," explains Garg. "It also reduces cholesterol absorption." What's remarkable about the two diets is that "there were only subtle differences, like orange sections instead of orange juice," says Garg.
"We selected fruits, vegetables, and whole grains that were rich in soluble fiber--foods like cantaloupe, grapefruit, oranges, papaya, raisins, lima beans, okra, sweet potato, winter squash, zucchini, granola, oat bran, and oatmeal," he adds. "We used no fiber supplements." A diet rich in those ordinary foods lowered blood sugar as much as adding another drug to a diabetic's regimen.
COPYRIGHT 2000 Center for Science in the Public Interest
http://www.findarticles.com/p/articles/mi_m0813/is_6_27/ai_63771743
High Fiber Health
Abhimanyu Garg and colleagues put 12 men and one woman with diabetes on two different diets for six weeks each. The high-fiber diet contained 50 grams of fiber (half of it soluble), while the moderate-fiber diet had only 24 grams of fiber (a third of it soluble).
The results: Average blood sugar, insulin, and cholesterol levels were significantly lower on the high-fiber diet.
"Soluble fiber may delay the absorption of carbohydrate by forming a gel-like substance," explains Garg. "It also reduces cholesterol absorption." What's remarkable about the two diets is that "there were only subtle differences, like orange sections instead of orange juice," says Garg.
"We selected fruits, vegetables, and whole grains that were rich in soluble fiber--foods like cantaloupe, grapefruit, oranges, papaya, raisins, lima beans, okra, sweet potato, winter squash, zucchini, granola, oat bran, and oatmeal," he adds. "We used no fiber supplements." A diet rich in those ordinary foods lowered blood sugar as much as adding another drug to a diabetic's regimen.
COPYRIGHT 2000 Center for Science in the Public Interest
http://www.findarticles.com/p/articles/mi_m0813/is_6_27/ai_63771743
High Fiber Health
Tuesday, April 25, 2006
Heart-Saving Fiber?
Fiber from fruits, vegetables, and especially cereals, seems to lower the risk of heart attacks, say researchers at the Harvard School of Public Health.
In 1986, Eric Rimm and colleagues had more than 43,000 male dentists, pharmacists, and other health professionals fill out questionnaires asking how often they ate 131 different foods. By 1992, 734 of the men had suffered heart attacks. Rimm then compared their diets with the diets of the men with healthier hearts.
His findings: Men who ate the most fiber (an average of 29 grams a day) had a 41 percent lower risk of heart attack than men who ate the least fiber (12 grams a day).
Only men who ate the highest levels of fiber had a lower risk of heart attack, they noted. Despite Rimm's best efforts, he couldn't guarantee that it wasn't something else about those health-conscious men that reduced their risk.
Clinical trials that count heart attacks in people who eat high-fiber versus low-fiber cereals would answer the question added Wynder. In the meantime, he says, "fiber in the form of breakfast cereals, fruits, and vegetables should be routinely recommended by physicians for their patients."
by Bonnie Liebman
http://www.findarticles.com/p/articles/mi_m0813/is_n3_v23/ai_18164271
High Fiber Health
In 1986, Eric Rimm and colleagues had more than 43,000 male dentists, pharmacists, and other health professionals fill out questionnaires asking how often they ate 131 different foods. By 1992, 734 of the men had suffered heart attacks. Rimm then compared their diets with the diets of the men with healthier hearts.
His findings: Men who ate the most fiber (an average of 29 grams a day) had a 41 percent lower risk of heart attack than men who ate the least fiber (12 grams a day).
Only men who ate the highest levels of fiber had a lower risk of heart attack, they noted. Despite Rimm's best efforts, he couldn't guarantee that it wasn't something else about those health-conscious men that reduced their risk.
Clinical trials that count heart attacks in people who eat high-fiber versus low-fiber cereals would answer the question added Wynder. In the meantime, he says, "fiber in the form of breakfast cereals, fruits, and vegetables should be routinely recommended by physicians for their patients."
by Bonnie Liebman
http://www.findarticles.com/p/articles/mi_m0813/is_n3_v23/ai_18164271
High Fiber Health
Tuesday, April 18, 2006
Cleaning Out Your Digestive System
A low-fiber diet can be as harmful to your body as cigarette-smoking, high serum cholesterol and high blood pressure as a contributing factor for heart disease. Almost 90 percent of diseases can be contributed to some extent to an unhealthy digestive system. If you haven't already, fiber is a health factor to which you need to pay attention.
There are two kinds of fiber: soluble and insoluble. In addition, there are six major forms of fiber: cellulose, hemicellulose, lignin, pectin, gums and mucilages. Fiber is a carbohydrate food component that has no calories and is not digested. Fiber's value instead lies in the process of working its way through the body.
Soluble fiber, found in substances like locust beans and fruit, includes pectins, gums and mucilages and lowers cholesterol and blood pressure, promotes the growth of friendly bacteria, reduces the risk of heart disease, and improves blood sugar.
Insoluble fiber, found in oats, barley, fruits and vegetables, includes cellulose, lignins and some hemicellulose. It aids in waste elimination and digestion, acts as a natural laxative and promotes bowel regularity.
With the benefits of a high-fiber diet so great, it is an important step to make sure you get enough fiber. The National Cancer Institute recommends 20 to 30 grams of fiber daily. To obtain this level, have three to five servings of whole grain breads and cereals plus three servings of vegetables plus two to three servings of fruit.
http://www.nutritionaltest.com/toxicnews8.html
High Fiber Health
There are two kinds of fiber: soluble and insoluble. In addition, there are six major forms of fiber: cellulose, hemicellulose, lignin, pectin, gums and mucilages. Fiber is a carbohydrate food component that has no calories and is not digested. Fiber's value instead lies in the process of working its way through the body.
Soluble fiber, found in substances like locust beans and fruit, includes pectins, gums and mucilages and lowers cholesterol and blood pressure, promotes the growth of friendly bacteria, reduces the risk of heart disease, and improves blood sugar.
Insoluble fiber, found in oats, barley, fruits and vegetables, includes cellulose, lignins and some hemicellulose. It aids in waste elimination and digestion, acts as a natural laxative and promotes bowel regularity.
With the benefits of a high-fiber diet so great, it is an important step to make sure you get enough fiber. The National Cancer Institute recommends 20 to 30 grams of fiber daily. To obtain this level, have three to five servings of whole grain breads and cereals plus three servings of vegetables plus two to three servings of fruit.
http://www.nutritionaltest.com/toxicnews8.html
High Fiber Health
Monday, April 17, 2006
Let Us Eat Lettuce
When over-the-counter remedies didn't help one of Hind's family members, a doctor recommended eating half a head of iceberg lettuce each day. Within a week, the area was healed. Hind says she shared the tip with another family member, who was scheduled to have hemorrhoid surgery. Once again, after only a week on the lettuce plan, the pain and hemorrhoids went away and the surgery was canceled.
"The fiber in the lettuce softens stool, which relieves the pain," says Dr. William W. Hampton, a surgeon at the Hemorrhoid Treatment Center in Santa Ana, California. "l always recommend a high-fiber diet, and one of the easiest ways to add fiber is to eat more salad."
Also try applying a cool compress or sitting in a tub of warm water for 10 to 15 minutes a few times a day. However, Hampton cautions that you should tackle hemorrhoids with the help of a doctor. "It's important for patients not to try to diagnose themselves, because some of the symptoms of hemorrhoids are the same as other ailments, such as colon cancer," he says.
COPYRIGHT 2005 Meredith Corporation
http://www.findarticles.com/p/articles/mi_m1041/is_2_83/ai_n8964971
High Fiber Health
"The fiber in the lettuce softens stool, which relieves the pain," says Dr. William W. Hampton, a surgeon at the Hemorrhoid Treatment Center in Santa Ana, California. "l always recommend a high-fiber diet, and one of the easiest ways to add fiber is to eat more salad."
Also try applying a cool compress or sitting in a tub of warm water for 10 to 15 minutes a few times a day. However, Hampton cautions that you should tackle hemorrhoids with the help of a doctor. "It's important for patients not to try to diagnose themselves, because some of the symptoms of hemorrhoids are the same as other ailments, such as colon cancer," he says.
COPYRIGHT 2005 Meredith Corporation
http://www.findarticles.com/p/articles/mi_m1041/is_2_83/ai_n8964971
High Fiber Health
Thursday, April 13, 2006
How Is Fiber Beneficial To Us?
A fiber-rich diet clearly reduces the risk of developing colon cancer. Drs. Howe, Benito, and colleagues analyzed the results of 13 studies that looked at the influence of fiber intake on colon cancer. They found a strong dose-response relationship when they looked at fiber intake: the more fiber eaten, the lower the risk of colon cancer.
Fiber draws water to itself. Therefore, it may help to dilute any carcinogens that gain access into the intestine.
Fiber helps to speed up the passage of colon contents, thus decreasing the time for any potential carcinogens in the stool to damage the lining of the colon.
Fiber helps to decrease the production of altered bile acids known as "secondary bile acids." These altered bile acids appear able to cause colon cancer.
A high fiber diet has been shown to decrease breast cancer by more than 50 percent. Associated with plant fibers are plant estrogens ("fiber-associated phytoestrogens") that may lower breast cancer risk. There is also evidence that fiber can interfere with the intestinal re-absorption of estrogen—this would also be expected to lower breast cancer risk.
Fiber appears to moderate the absorption of sugar into the body and so a diabetic who eats an apple will be likely to have better blood sugar control than drinking apple juice. Fiber also has a strong relationship with relieving constipation.
By Ray Foster
http://www.newstarthealthcare.com/article.php?id=60
High-Fiber-Health
Fiber draws water to itself. Therefore, it may help to dilute any carcinogens that gain access into the intestine.
Fiber helps to speed up the passage of colon contents, thus decreasing the time for any potential carcinogens in the stool to damage the lining of the colon.
Fiber helps to decrease the production of altered bile acids known as "secondary bile acids." These altered bile acids appear able to cause colon cancer.
A high fiber diet has been shown to decrease breast cancer by more than 50 percent. Associated with plant fibers are plant estrogens ("fiber-associated phytoestrogens") that may lower breast cancer risk. There is also evidence that fiber can interfere with the intestinal re-absorption of estrogen—this would also be expected to lower breast cancer risk.
Fiber appears to moderate the absorption of sugar into the body and so a diabetic who eats an apple will be likely to have better blood sugar control than drinking apple juice. Fiber also has a strong relationship with relieving constipation.
By Ray Foster
http://www.newstarthealthcare.com/article.php?id=60
High-Fiber-Health
Tuesday, April 11, 2006
High Fiber for Blood Pressure Reduction
Millions of adults have been diagnosed with hypertension (high blood pressure), a condition that can lead to stroke and heart attack. A new study reported in the Journal of Hypertension has found that increasing fiber in the diet can dramatically lower blood pressure. Participants who increased fiber intake to 7.2 to 18.9 grams of fiber per day showed great improvements in their blood pressure. Fruits, vegetables and whole grains are great sources of dietary fiber.
http://seniorhealth.about.com/b/a/150196.htm
High Fiber Health
http://seniorhealth.about.com/b/a/150196.htm
High Fiber Health
Monday, April 10, 2006
High Fiber Foods
As part of a healthy, low-fat eating plan, fiber fights diabetes (die-uh-BEE-tees) in several ways. It helps you feel full sooner, aiding in weight loss. It can curb insulin resistance, allowing your body to better use the insulin it makes. Fiber also slows down the absorption of carbohydrates, thereby reducing the surge in blood sugar that may occur after eating. There are two types of fiber, soluble, and insoluble. Soluble fiber is defined as that which dissolves in water; examples include oats, barley, fruits, and pinto and kidney beans. Insoluble fiber does not dissolve in water; common sources are wheat bran, whole grains, and many vegetables. While increasing total fiber to 25 grams a day is advised, soluble fiber in particular is thought to have the greatest benefit for diabetics. That's because soluble fiber is the most effective in maintaining a steady blood sugar level after a meal. To raise your fiber intake, choose whole-grain products like whole-wheat bread and brown rice, instead of refined products like white bread and white rice. Also, eat more fruits and vegetables. But start gradually: too much fiber at once can cause bloating, gas, or diarrhea. For more information on high fiber foods, consult a doctor in your area.
2004 Bluestreak Media
http://www.woai.com/health/topic.aspx?guide=General+Health+Guide&heading=Diabetes&content_id=046E43ED-0964-4015-B60F-12E737F8CFF5
High Fiber Health
2004 Bluestreak Media
http://www.woai.com/health/topic.aspx?guide=General+Health+Guide&heading=Diabetes&content_id=046E43ED-0964-4015-B60F-12E737F8CFF5
High Fiber Health
Thursday, April 06, 2006
High Fiber Easter
Here comes Peter Cottontail, hopping down the bunny trail. Along the path, he follows his nose to munch on carrots, cabbage, and high fiber bunny cake. Fiberlady loves to celebrate all of the holidays, including Easter, because it gives her a chance to share high fiber recipes and life enhancing information for your high fiber health.
A healthy daily diet should include fiber from a wide variety of foods high in different types of fibers, rather than from supplements. High-fiber foods offer five grams or more fiber-rich nutrients. There needs to be a combination of soluble and insoluble fibers.
Fruits such as apples and citrus,leafy green veggies and oats are good examples of foods with soluble fiber. When these foods are eaten, fiber adds bulk as water is absorbed. This contributes to a feeling of fullness and so we tend to eat less. Weight loss is a real benefit when considering the typically rich, calorie-laden holiday menu.
In addition to improving regularity, consuming adequate amounts of fiber can aid in the prevention of several forms of cancer and heart disease. High fiber diets are helpful in delaying the onset or lowering the risks of many of these diseases.
Focus on the naturally bright flavors of delicious high fiber foods to add to your Easter menu. For fabulous recipes for your high fiber Easter menu, check out www.high-fiber-health.com.
Stephanie Shank aka Fiberlady
High Fiber Health
A healthy daily diet should include fiber from a wide variety of foods high in different types of fibers, rather than from supplements. High-fiber foods offer five grams or more fiber-rich nutrients. There needs to be a combination of soluble and insoluble fibers.
Fruits such as apples and citrus,leafy green veggies and oats are good examples of foods with soluble fiber. When these foods are eaten, fiber adds bulk as water is absorbed. This contributes to a feeling of fullness and so we tend to eat less. Weight loss is a real benefit when considering the typically rich, calorie-laden holiday menu.
In addition to improving regularity, consuming adequate amounts of fiber can aid in the prevention of several forms of cancer and heart disease. High fiber diets are helpful in delaying the onset or lowering the risks of many of these diseases.
Focus on the naturally bright flavors of delicious high fiber foods to add to your Easter menu. For fabulous recipes for your high fiber Easter menu, check out www.high-fiber-health.com.
Stephanie Shank aka Fiberlady
High Fiber Health
Tuesday, April 04, 2006
Fiber May Lower Protein Linked To Heart Disease
A fiber-rich diet may help control levels of a blood protein linked to an increased risk of heart disease, new research suggests.
In a study of 524 healthy adults, investigators found that those with the highest fiber intake had lower blood levels of C-reactive protein (CRP) than those who ate the least fiber. CRP is a marker of ongoing inflammation in the body, and consistently high levels of this protein have been identified in previous studies as a risk factor for future heart disease.
The new findings support the general recommendation that adults get 20 to 35 grams of fiber per day, in the form of fruits, vegetables, beans and whole grains.
It did not take a ton of roughage to reap the benefit, the researchers found. Study participants with the highest fiber intake typically got about 22 grams per day, or just within the recommended range.
Ongoing, low-level inflammation in the body is thought to contribute to a range of ills, including clogged arteries and heart disease.
It's not clear why fiber may reduce inflammation, according to Ma's team, but it may lower cholesterol and blood sugar, both of which can contribute to inflammation.
"This study," the researchers write, "suggests that a diet high in fiber may play a role in reducing inflammation and, thus, the risk of cardiovascular disease and diabetes."
In addition, both of the main forms of fiber, soluble and insoluble, were related to lower CRP levels. Soluble fiber is found in foods like oatmeal, beans, berries and apples, while whole grains and many vegetables are good sources of insoluble fiber.
All of these foods, the study authors write, should become the "foundation of America's diet to combat heart disease and diabetes."
SOURCE: American Journal of Clinical Nutrition, April 2006.
http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2006-03-31T162723Z_01_COL159102_RTRUKOC_0_US-FIBER-PROTEIN.xml
High Fiber Health
In a study of 524 healthy adults, investigators found that those with the highest fiber intake had lower blood levels of C-reactive protein (CRP) than those who ate the least fiber. CRP is a marker of ongoing inflammation in the body, and consistently high levels of this protein have been identified in previous studies as a risk factor for future heart disease.
The new findings support the general recommendation that adults get 20 to 35 grams of fiber per day, in the form of fruits, vegetables, beans and whole grains.
It did not take a ton of roughage to reap the benefit, the researchers found. Study participants with the highest fiber intake typically got about 22 grams per day, or just within the recommended range.
Ongoing, low-level inflammation in the body is thought to contribute to a range of ills, including clogged arteries and heart disease.
It's not clear why fiber may reduce inflammation, according to Ma's team, but it may lower cholesterol and blood sugar, both of which can contribute to inflammation.
"This study," the researchers write, "suggests that a diet high in fiber may play a role in reducing inflammation and, thus, the risk of cardiovascular disease and diabetes."
In addition, both of the main forms of fiber, soluble and insoluble, were related to lower CRP levels. Soluble fiber is found in foods like oatmeal, beans, berries and apples, while whole grains and many vegetables are good sources of insoluble fiber.
All of these foods, the study authors write, should become the "foundation of America's diet to combat heart disease and diabetes."
SOURCE: American Journal of Clinical Nutrition, April 2006.
http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2006-03-31T162723Z_01_COL159102_RTRUKOC_0_US-FIBER-PROTEIN.xml
High Fiber Health
Monday, April 03, 2006
Fiber and Children's Diets
Children older than 2 years should gradually adopt the American Heart Association Eating Plan. That means saturated fat intake should be 8–10 percent of total calories and dietary cholesterol should be limited to no more than 300 mg daily. Children should also get the majority of calories from complex carbohydrates high in fiber.
A fiber guideline of "age plus 5" has been proposed to set dietary fiber amounts for young children. This means, for example, a 5-year-old should consume 5+5=10 grams of fiber per day. Once a child's caloric intake approaches that of an adult (1500 calories or more), 25 total grams should be well tolerated.
http://www.americanheart.org/presenter.jhtml?identifier=4608
High Fiber Health
A fiber guideline of "age plus 5" has been proposed to set dietary fiber amounts for young children. This means, for example, a 5-year-old should consume 5+5=10 grams of fiber per day. Once a child's caloric intake approaches that of an adult (1500 calories or more), 25 total grams should be well tolerated.
http://www.americanheart.org/presenter.jhtml?identifier=4608
High Fiber Health
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