Flashback Friday: The Five to One Fiber Rule

Flashback Friday: The Five to One Fiber Rule

August 17, 2019 33 By William Morgan


[Music] when people think fiber they think constipation and it’s true if we could get Americans just to eat the minimum recommended daily intake of fiber containing foods we could save our country eighty billion dollars and that’s just from the effects on constipation alone accumulating evidence indicates a greater dietary fiber intakes reduced risk for diabetes heart disease certain cancers wake and obesity diverticular disease as well as constipation so we need to eat more fiber rich foods which means eating more whole grains vegetables fruits and legumes beans split peas chickpeas and lentils as fiber intake goes up the risk of metabolic syndrome appears to go down less inflammation and an apparent stepwise drop in obesity risk and so no surprise perhaps that greater dietary fiber intake is associated with a lower risk of heart disease 9 percent lower risk for additional 7 grams a day of total fiber consumed that’s just like some rice beans are a few servings of fruits and vegetables how does fiber do its magic what are the mechanisms by which dietary fiber may extend our lifespan helps get rid of excess bile feeds our good bacteria changes our gut hormones which collectively helps control the cholesterol and body weight blood sugar and blood pressure which reduces the risk for cardiovascular disease reducing inflammation another mechanism by which fiber may help prevent chronic disease the accompanying editorial to the fiber and heart disease meta-analysis implored doctors to enthusiastically and skillfully recommend the patient’s consume more dietary fiber that means a lot of whole plant foods if however we do buy something packaged the first word in the ingredients list should be whole the the rest of the ingredients could be junked so a second strategy is to look the ratio of grams of carbohydrates to grams of dietary fiber we’re looking for about 5 to 1 or less so for example whole wheat Wonderbread passes the first test first word is whole but then it’s like corn syrup in a chemistry set let’s see if it passes the 5 to 1 rule what you do is divide the carbohydrates by the dietary fiber 20 divided by 2.7 it’s about 7 that’s more than 5 so it goes back on the Shelf better than white though it’s clocks in at over 18 now here’s one that makes the cut 15 divided by 3 equals 5 do the same thing with breakfast cereal Multi green cheerio sounds healthy but Desiree she Oh over 7 and then it just goes downhill from there here’s an example of one that does make the cut those sliding in under for the editorial concluded the recommendation to consume dyes with adequate amounts of dietary fiber may turn out to be the most important nutritional recommendation of all [Music] you