Cancer & Fiber- Geoffrey R. Howe, Ph.D., of the
University of Toronto, found that if Americans would
eat an additional 13 grams of food fiber a day (about the
amount in a bowl of extra-high-fiber wheat bran cereal),
colon cancer rates in the US would drop 31%, and that
would mean 50,000 fewer diagnosed cases of colorectal
cancer a year. Wheat bran has the best documented
reputation as a colon cancer fighter.

Gladys Block, Ph.D., of the University of California, did
170 studies from 17 countries and found the same
exciting message: People everywhere who eat the most
fruits and vegetables, compared with those who eat the
least, slash their expectations of cancer by about 50%.
That includes cancers of the lung, colon, breast, cervix,
esophagus, oral cavity, stomach, bladder, pancreas and
ovary.

We're not talking about a large amount either! Just
eating fruit twice a day, instead of less than three times
a week, cut the risk of lung cancer 75%, even in
smokers.

"THE EVIDENCE IS SO OVERWHELMING, THAT
DR. BLOCK VIEWS FRUITS AND VEGETABLES
AS A POWERFUL PREVENTIVE DRUG THAT
COULD SUBSTANTIALLY WIPE OUT THE
SCOURGE OF CANCER" Food, Your Miracle
Medicine, pg. 205.

Constipation-- A combination of things causes
constipation: Low intake of fluids, sedentary lifestyle,
hypothyroidism, certain drugs and minerals, long term
use of enemas. But one of the major causes is lack of
fiber!

Studies have been done to see the effect on fiber and
constipation: One study done in Sweden found that
people who had more fiber put in their diet had 93%
less laxatives taken! They also maintained normal
levels of minerals in the blood.

One done in England found that as well as feeling better
and having no adverse side effects, the patients lost on
an average of 2 pounds in the 12 week treatment!

Diabetes-- For decades, the low-carbohydrate diet was
the standard that was prescribed for all diabetics.
However James W. Anderson, MD at the University of
Kentucky School of Medicine did a study because many
of his patients with diabetes had poor heart health. He
then began experimenting with something new: He
restricted sugars but not the COMPLEX
CARBOHYDRATES like beans, grains and
vegetables.

The results were remarkable! It didn't just help the
heart-health of his patients, it also aided in dropping
their blood sugar from 179 to 119! Five of the men who
needed pills for their condition were able to stop taking
this medication. The 8 remaining who had needed
insulin were able to reduce or eliminate their insulin
injections. Blood cholesterol levels improved
dramatically as well!

Dr. Anderson says that over 50 studies show that eating
high fiber foods not only hold down blood sugar, but
triglycerides and cholesterol.

Diverticular Disease-- Diverticulosis is a small, saclike
swellings that develop in the wall of the large intestine.
These small sacs become irritated.

Diverticulitis is when these small sacs become
inflamed.

People who have had this disease were found to eat
very little fiber and ate more meat and dairy products
than other people. The study done at Athens Medical
School found that people who rarely ate vegetables and
brown breads, however frequently ate meat were 50%
more likely to develop diverticulosis.

Gallstones--There have been numerous studies on
gallstones and how they develop. The final studies have
been compiled to come up with 4 major causes or
contributors to gallstones.

1)Calories-People who developed gallstones before the
age of 50 ate more calories than those who did not
develop stones.

2)Fat-The higher the fat in the diet, the greater the
chance of developing gallstones.

3)Low Fiber Intake- Low fiber intakes affect the bile in
a way that favors the development of gallstones.

4)Sugar-Large amounts of sugar intake are linked to
people with gallstones as well.

Among these studies are also found other possible
causes: Coffee intake, skipping meals, being
overweight and losing weight rapidly.

Hemorrhoids-There are different causes that lend itself
to hemorrhoids.

Frequent lifting of heavy objects.

Pregnancy, especially in later months.

Prolonged standing or sitting.

Low fluid intake.

Overuse of laxatives and/or enemas.

Low fiber diet.

Hiatal Hernia- A hiatal hernia is actually a small part of
the stomach that has slipped through an opening and
managed to "ride up" into the chest, often taking
stomach acid along with it. The result is heartburn, pain,
discomfort and belching may also occur.

A great way to prevent hiatal hernia is to up the fiber.
Hiatal hernia tends to occur in parts of the world where
gallstones and diverticular disease are common---a low
fiber diet links them together.

What to avoid if you already have a hiatal hernia:
Smoking, drinking coffee, tea or other caffeine sources.
Avoid alcoholic beverages, fatty foods as well as
peppermint or spearmint. Do not wear clothes that are
too tight or bend over when stomach is full either. Avoid
lying down shortly after eating.

Irritable Bowel Syndrome- Sometimes known as Spastic
Colon, this is a very irritating problem. The symptoms
are bouts of diarrhea, then constipation. Sometimes
accompanied with abdominal distress and pain.

Irritable Bowel Syndrome, known as IBS, can be
caused by food allergies, such as milk allergies and
dietetic sugars. Foods to avoid if you have IBS are
coffee, tea, chocolate, onions and citrus fruits. You have
to test them on your own to see what irritates your IBS
and what doesn't.

However 1 Tablespoon of wheat bran three times daily
can help alleviate IBS greatly.

"Eat a couple handfuls of wheat bran every day, plus
one orange and one apple. It helps defeat irritable
bowel syndrome, constipation and diverticular
diseases." Martin A. Eastwood MD, University of
Edinburgh Medical School, Scotland.

High Cholesterol-"Most people can lower cholesterol
by eating 2/3 cup of an oat bran cereal or one cup of
beans a day." James Anderson, MD, University of
Kentucky, School of Medicine. Eating a cup of cooked
dried beans a day can suppress bad cholesterol about
20%. All types of beans work-pintos, navy, kidney,
lentils, chickpeas, soybeans, etc. A third of a cup of oat
bran taken daily also showed that it cut cholesterol by
10%.

Heart Disease & Strokes- Fibrinogen is a clot promoter
in the blood. People who eat very little fat and eat lots
of fiber have a MUCH lower chances of having heart
disease or strokes. A study in Sweden studied 260
middle-aged adult and those who ate the least fruits and
vegetables had the most sluggish clot-dissolving
activity. They also found that vegetarians had lower
blood pressure and lower cholesterol levels as well.

Kidney Stones- The Halifax Stone Clinic, Camp Hill
Medical Center there was a study done on 21 patients
who were prone to forming stones. They switched their
diet from eating 6 grams of fiber a day to 18 grams.
They gave them mostly rice and corn bran and
increased their amount of fluids and lowered their
protein intake. The amount of calcium in their urine
dropped sharply.

Obesity- Fiber is your best friend in losing weight. It
has many advantages!!

1)It acts as an appetite suppressant.

2)It has few or no calories.

3)It makes you feel full because of its bulk.

4)It stabilizes your blood sugar so your moods don't
swing wildly between highs and lows.

5)Slows the absorption of your carbohydrates.

Ulcers- Studies have been done all over the world and
where ulcers are most prevalent, a low fiber diet is also
accompanied with it! Fiber helps to reduce gastric acid
concentrations in the stomach. Fiber seems to help heal
ulcers as well and can prevent relapse!

Foods to avoid if you have ulcers: Milk, Beer, Coffee
and caffeine in any form.

Foods that may help to heal Ulcers: Bananas, Cabbage
juice, Licorice and Hot chili Peppers!

SO WHAT'S THE DEAL WITH FIBER?

Dr Rodger Williams from the University of Texas did a
study on enriched white flour vs. whole grains. In 77
days he tested 66 rats who would eat only enriched
white flour foods. He then had 66 who ate only whole
grain foods.

At the end the 66 who ate white flour, 45 of them died
with malnutrition.

The 66 who ate whole grains, all but 3 thrived!

Can we be Malnourished?

A study done in Cayuga Falls, Ohio on juvenile
offenders to see if their diet had anything to do with
their behavior. Half were given a high fat, high sugar
and low fiber diet (their "normal" diet). Half were given
whole grains fruits and vegetables and no refined foods
or high fat foods. After their release, in 6 months the
return rate back to the juvenile detention center was
much less from the ones who ate a healthy diet.

"There is a direct connection between a wholesome,
nutritious diet and crime." Carolyn Brown, Executive
Director of the facility for Delinquent Children,
Berkeley, CA.

"A diet low in whole grains, but high in fat and sugar,
influences thought patterns negatively."George
Watson, Nutrition & Your Mind.

HOW MUCH FIBER SHOULD I GET DAILY?

An adequate amount of fiber , 20-35 grams what is
generally recommended. However, do not overdo this,
too much of a good thing can be bad too. If you are
trying to increase your fiber intake, start adding it
gradually, a sudden increase in high-fiber can cause
intestinal upset and blockage. Start with 10 grams per
day for a week, then increase to 15 and so on.

AREN'T THERE 2 KINDS OF FIBER?

Yes, Soluble and Insoluble Fiber---

Soluble Fiber dissolves in water, soaking up fluid in
your stomach and small intestine. It works like a
sponge, slowing the absorption of your food. That's
what gives you that full, satisfied feeling after a meal.
It's also what absorbs fats and cholesterol, so your body
doesn't! For instance, the pectin in apples is a wonderful
form of fiber that is helpful in lowering cholesterol.

Insoluble Fiber isn't a sponge, but a broom. It moves
through your body fairly quickly, sweeping along with it
substances you have eaten that may be harmful. This
"broom" sweeps out toxins, poison, and potential
cancer-causing chemicals before your body can absorb
them. It also speeds up what is called transit time, which
is the time it takes for food to get from the entrance to
your digestive tract to the other end. By eating a
correct balance of fiber, you can cut this transit time in
HALF!

*****See Chart Attached at Back*****

Transit Time: Dennis Burkett MD in Manchester
England did a study on low-fiber diets.

He studied people with high fiber diets, their transit
time was 34 hours.

Then people with a high fat and low fiber diet, their
transit time was 80-120 hours!!!

The longer waste material (some is carcinogenic) stays
in the system, the more chance there is of bowel cancer
and many other problems and diseases.

BUT WHAT ABOUT THOSE "ENRICHED" FOODS,
AREN'T THEY JUST AS GOOD?

God made the grains in their natural state, whole and
perfect. We alter its naturalness and goodness by
milling and refining it. God has made things good for us
to eat, just as they are!

SPEAKING OF MALNUTRITION----

Thousands upon thousands of people die every day
because of malnutrition. There's not enough food in the
world! Yet, the world's population grows by leaps and
bounds daily!

An acre of land planted in soybeans can produce 10
times as much protein as animals grazing on the same
land.

A pound of beef costs 4 times as much to produce as a
pound of non-flesh protein.

According to one estimate, feed raised on one acre of
land and converted into beef will fill the protein needs of
a single person for 77 days.

But soybeans raised on the same acre can fill his needs
for 6.1 years!!

FOODS AND HOW MUCH FIBER THEY HAVE!

Fiber

Food: Serving Size: Content

Grains

Wheat Germ-----1/3 cup-----------------7 grams

Oat Bran-----------1/3 cup----------------4 grams

Oatmeal------------1 oz serving----------2 grams

Popcorn------------2 cups------------------3 grams

Brown Rice-------1/3 cup(cooked)-----2 grams

Beans: (Legumes)

Lentils--------------1/2 cup(uncooked)-11 grams

Kidney beans-----1/2 cup(cooked)-----6 grams

Split peas----------1/2 cup(cooked)----5 grams

Lima beans--------1/2 cup(cooked)----5 grams

Peas(green)-------1/2 cup(cooked)-----4 grams

Vegetables:

Spinach--------------1/2 cup(cooked)----6 grams

Brussels Sprouts--1/2 cup(cooked)----4 grams

Corn------------------1/2 cup(cooked)----4 grams

Baked Potato-------medium------------3.5 grams

Turnips--------------1/2 cup(cooked)-----3 grams

Carrots--------------1/2 cup(cooked)-----2 grams

Green beans-------1/2 cup(cooked)-----2 grams

Fiber

Food: Serving Size: Content:

Broccoli------------1/2 cup(cooked)--------2 grams

Tomato-------------1 med. raw---------------2 grams

Celery---------2 large stalks, raw----------3 grams

Zucchini-------1/2 cup(cooked)-----------1.4 grams

Fruits:

Apricots(dried)------1/2 cup----------------15 grams

Prunes(stewed)------1/2 cup----------------15 grams

Blackberries &

Raspberries----------1/2 cup----------------4.5 grams

Prunes--------------------4 -----------------------4 grams

Raisins-------------------1/4 cup----------------3 grams

Apple w/skin----------1 medium------------3.5 grams

Banana------------------1/2 medium-----------2 grams

Orange------------------1 large-----------------2 grams

Grapefruit--------------1/2----------------------2 grams

Blueberries----------1/2 cup-------------------2 grams

Strawberries-----------1/2 cup--------------1.5 grams

Nuts:

Almonds----------------1/2 cup---------------10 grams

Peanuts-----------------1/2 cup-----------------6 grams

Prepared Foods:

Whole-wheat

Spaghetti-----------1 cup(cooked)-----------4 grams

Bran muffin---------1 medium----------------3 grams

Whole wheat

Pancakes--------------2 medium--------------3 grams

Whole-wheat bread-----1 slice----------------1 gram

Spaghetti------------1/3 cup(cooked-------.5 grams

White bread-----------1 slice-----------------.5 grams