BeanDiet

I know, I know, another blog post about fiber! Yet it is so remarkable to read a published study of how fiber fights heart disease -- to know there is a way for Americans to PREVENT heart disease. How can I not share it?

This week's study comes from the August 2010 issue of the Journal of Nutrition. To read the abstract of the study directly, click here.

Researchers in Japan studied the association between dietary fiber and death from heart attack and stroke in 58,730 Japanese men and women age 40-79. They followed the participants 14 years and found those who consumed the most fiber (total fiber, soluble and insoluble) were significantly less likely to have strokes, heart attacks or other signs of cardiovascular disease. Men and women who consumed the most total fiber were 20% less likely to develop cardiovascular disease (CVD). Researchers found fiber from fruit and whole grains to be especially protective against CVD.

I particularly like this study because we often associate fiber only with vegetables, and yet fruit is a great source of both soluble and insoluble fiber as well - and clearly is powerful to protect against heart disease and stroke. And who doesn't like fruit? Remember that dried fruit is also a great source of fiber and other nutrients.

Here's a little reminder about why fiber (from food) is SO important, and the difference between soluble and insoluble fiber:

Insoluble Fiber

* moves bulk through the intestines
* controls and balances the pH (acidity) in the intestines, preventing harmful microbes from growing, and producing cancer-causing substances. Also prevents Leaky Gut Syndrome which leads to auto-immune disorders.
* promotes regular bowel movement and prevents constipation
* removes toxic waste through colon in less time


Food Sources of Insoluble Fiber

* Vegetables such as green beans and dark green leafy vegetables
* Fruit skins and root vegetable skins
* Whole-wheat products
* Wheat bran
* Corn bran
* Seeds & Nuts


Soluble Fiber

* binds with fatty acids
* prolongs stomach emptying time so that sugar is released and absorbed more slowly
* binds with water and increases satiety when eating
* lowers total cholesterol and LDL cholesterol (the Bad cholesterol)
* regulates blood sugar for people with diabetes

Sources of Soluble Fiber

* Oat/Oat bran
* Dried beans and peas
* Nuts
* Barley
* Flax seed
* Fruits such as oranges and apples
* Vegetables such as carrots
* Psyllium husk

Many foods contain both soluble and insoluble fiber, so it's best just to aim for consuming at least 25 grams of fiber in food each day. And yes, fruit is an essential part of those fiber grams!