Imagine eating 12 pounds of food a day -- and still
staying thin and healthy.
Sounds crazy, right?
Well, that's exactly what our hunter-gatherer ancestors
ate for millennia!
Read about GLUCOMANNAN a super-filling fiber pill that turns off hunger while blocking calories and fat!
And they didn't have any obesity or chronic diseases like
heart disease, diabetes, cancer, or dementia.
Of course, I wouldn't advise anyone today to eat 12 pounds
of food, because the food in our society lacks one major
secret ingredient that our ancestors ate in nearly all
their food -- fiber!
Fiber has so many health benefits that I've made it the
entire focus of this week's blog.
But before I tell you about what fiber can do for you,
let's a look a little more at the history of fiber.
Dr. Dennis Burkitt, a famous English physician, studied
the differences between indigenous African bushmen and
their "civilized" western counterparts.
The bushmen seemed to be free of the scourges of modern
life --including heart disease, cancer, diabetes, and
Dr. Burkitt found that the average bushman had a stool
weight of 2 pounds and the "civilized" men had a stool
weight of only 4 ounces - that's 87.5% smaller!
In a word, fiber!
Today, the average American eats about just 8 grams of
fiber a day.
But the average hunter and gatherer ate 100 grams from all
manner of roots, berries, leaves and plant foods.
And the fiber is what helped those ancestors of ours stay
Just take a look at all the good things that fiber can do
for your body.
First, you need fiber to keep you healthy from top to
bottom, as well as to provide food for the healthy
bacteria that work within you to promote health.
But how can fiber actually prevent obesity and all the
chronic disease of aging?
It's actually quite simple.
Fiber slows the rate at which food enters your bloodstream
and increases the speed at which food exits your body
through the digestive tract.
And that keeps your blood sugar and cholesterol in ideal
balance -- and quickly eliminates toxins from your gut and
reduces your appetite.
And there's good science to back this up.
Research shows that fiber can lower blood sugar as
potently as some diabetes medication, lower cholesterol,
and promote weight loss.
It's clear -- fiber is a great ally in the battle of the
But it's also a hero in more serious battles.
For example, one recent study showed how butyrate made by
gut bacteria from certain types of fiber acts as a
switching molecule that turns on an anticancer gene -- and
turns OFF colon cancer.
In fact, fiber has been shown to reduce the risk of colon
cancer by as much as a third and breast cancer by almost
It also lowers cholesterol and reduces the risk of heart
disease by as much as 40 percent.
If you have diabetes, adding fiber to your diet may even
help you use less insulin.
Plus, it's a great natural cure for constipation and
So how much fiber do you need to reap its benefits?
You should shoot for 30 to 50 grams a day.
And the type of fiber is important, too.
Most people think that bran is the best type of fiber to
But bran (wheat fiber) is mostly insoluble and doesn't get
digested. Think of it as more of a scouring pad for your
That's good for getting you regular, but it just can't
help your health the way that soluble fiber can.
You'll find soluble fiber in fruits, vegetables, beans,
nuts, seeds and most whole grains.
The bacteria in your gut metabolize soluble fiber -- and
that's when the benefits start.
Soluble fiber can help lower cholesterol, blood sugar, and
insulin, prevent cancer, balance hormone levels, remove
excess estrogen and reduce the risk of breast cancer, make
vitamins and minerals, provide food for the colon cells,
Now you can see just how crucial fiber is to good heath!
In just a minute, I'm going to tell you how to increase
your fiber intake.
But first, I want to tell you about some recent
discoveries about an ancient fiber source that can help
you lose weight, lower your cholesterol, reduce your
appetite and lower your blood sugar more effectively than
ANY other fiber.
I call it a SUPER FIBER!
It's called glucomannan (GM), and it's a soluble,
fermentable, and highly viscous dietary fiber that comes
from the root of the elephant yam, also known as konjac
(Amorphophallus konjac or Amorphophallus rivieri), native
Indigenous to Asia, the konjac tuber has been used for
centuries as an herbal remedy and to make traditional
foods such as konjac jelly, tofu, and noodles.
More recently, purified konjac flour, or GM, has been used
as a food stabilizer, gelling agent, and supplement.
So what makes this fiber so super?
Well, it can absorb up to 50 times its weight in water --
making it one of the most viscous dietary fibers known!
And that means that GM can help you shed pounds.
In many studies, doses of 2 to 4 grams of GM per day were
Even better, this resulted in significant weight loss in
overweight and obese individuals.
How can this be?
First, GM works by promoting a sense of fullness.
Plus, it pushes more calories out through your colon,
rather than letting them be absorbed.
GM also lowers the energy density of the food you eat. In
other words, it bulks up food in your gut -- creating a
lower calorie content per weight of food you eat.
And since fiber has almost no calories but a lot of
weight, adding it to your diet lowers the energy-to-weight
ratio of the food that you eat.
Studies show that the weight of food controls your
appetite, so the fiber increases the food's weight WITHOUT
This powerful fiber may also control your appetite in
other key ways.
For example, it can signal the brain that there is a lot
of food in your gut and to slow down stuffing food in
GM also leaves your stomach and small bowel slowly because
it is so viscous.
By slowing the rate of food absorption from the gut to the
bloodstream, GM reduces the amount of insulin produced
after a meal, which also controls your appetite.
It may also increase the level of hormones in the gut
(such as cholecystokinin), which is another way to control
And finally, you lose more calories through stool because
GM soaks up all those calories!
And GM can help your health in other ways.
In addition to weight reduction, GM has been studied for
its effects on constipation, serum cholesterol, blood
glucose, blood pressure, and insulin resistance syndrome.
With all those benefits, there's no doubt you should eat
No, you probably won't be eating 12 pounds of food like
your ancestors did!
But you can increase your fiber intake, just by being
smart about what you eat.
Here are some simple suggestions for increasing fiber in
- Get the flax.
- Get a coffee grinder just for flax seeds, grind 1/2 cup at a time, and keep it in a tightly sealed glass jar in the fridge or freezer.
Eat 2 tablespoons of ground flax seeds a day -- Sprinkle it on salads, grains, or vegetable dishes or mix it in a little unsweetened applesauce.
- Load up on legumes.
- Beans beat out everything else for fiber content!
- Bulk up on vegetables.
- With low levels of calories and high levels of antioxidants and protective phytochemicals, these excellent fiber sources should be heaped on your plate daily.
- Go with the grain.
- Whole grains like brown rice or quinoa are rich in fiber, too.
- Eat more fruit.
- Include a few servings of low-sugar fruits to your diet daily (berries are the highest in fiber and other protective phytochemicals).
- Go nuts.
- Include a few handfuls of almonds, walnuts, pecans, or hazelnuts to your diet every day.
- Start slowly.
- Switching abruptly to a high-fiber diet can cause gas and
bloating. Increase your fiber intake slowly till you get
up to your 50 grams a day.
- Consider a good fiber supplement.
- If you're have trouble getting your fill of fiber, choose
a supplement that contains both soluble and insoluble
fiber and no sweeteners or additives.
- Choose GM.
- By now, you know that my favorite kind is glucomannan
(GM), or konjac. Many companies sell it in capsule form.
Although I don't normally recommend specific brands, I
like the one produced by Natural Factors called WellBetX.
You can take 2 to 4 capsules with a glass of water, 30 to
60 minutes before eating. Don't take any medications
within 1 hour before or 2 hours after taking it because
the fiber may absorb the medication.
As you can see, fiber has big benefits for your health --
from encouraging weight loss to preventing chronic
diseases. I hope you'll start adding more of this
important compound into your diet today!
Now I'd like to hear from you...
Have you noticed any ill-health effects from having a low
How much fiber do you think you currently eat every day?
What high-fiber foods do you enjoy?
What steps are you taking to get more fiber in your diet?
Please let me know your thoughts by posting a comment on
my blog at:
==> Post in my BLOG
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