Fiber is the name given to complex carbohydrates that are resistant to human digestion. Examples of fiber include cellulose and pectin. Fiber comes from plants, and the usual sources are vegetables, cereals, bread, nuts, seeds and fruit.
Medical researchers have been recommending high fiber diets, yet dietary patterns in North America show no significant increase in fiber consumption from food. This means that the fiber intake of most people is far below recommended levels.
As part of a balanced diet, intake of fiber may help to protect against weight gain, heart disease, and intestinal infection. Fiber from food is more complex than fiber sold in a jar. In creating The Fat Resistance Diet we wanted to put food fiber back into the daily routine. That’s one reason why there are 9-10 servings of fruit and vegetables in our daily meal plans.
Soluble fiber from food sources, for example from apples, produces short chain fatty acids (SCFAs) in the intestine. SCFAs have a number of positive effects on the body: they nourish the cells of the large intestine, stimulating healing. When absorbed from the intestine, they travel to the liver and can decrease the liver's production of cholesterol, lowering blood cholesterol levels. That’s why eating oat bran, which contains fibers of moderate solubility can lower cholesterol levels. Within the intestinal canal, SCFAs can inhibit the growth of yeasts and disease-causing bacteria.
Fiber may also increase longevity and protect against the development of parasitic infection. The best sources of mixed fibers are unrefined cereal grains (oats, brown rice, whole wheat), peas, beans and squash. We are excited about The Fat Resistance Diet recipes containing whole grains or beans, such as Basmati Rice Salad, Mexican Salad or Fifteen Minute Chili. Among fruits, one gets the most fiber per serving from apples and berries, so we put a bunch of our favorite apple and berry recipes into our book, which can help get fiber into your day.
Fat Resistence Diet TM : Unlock the Secret of the Hormone Leptin to Eliminate Cravings, Supercharge Your Metabolism, Flight Inflammation, lose Weight and Reprogram Your Body to Saty Thin - Forever.
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Leo Galland, M.D. is a board-certified internist and Fellow of the American College of Physicians and the American College of Nutrition. He received his education at Harvard University and the New York University School of Medicine.
Dr. Galland is regularly chosen as one of America's Top Doctors (Castle Connolly). He is the author of more than 30 scientific articles for publications including The Journal of the American Medical Association. He has written textbook chapters for the Encyclopedia of Human Nutrition, 2nd Edition (Elsevier 2005), Integrative Medicine, Principles for Practice, (McGraw Hill, 2004) the Textbook of Natural Medicine, 2nd Edition (McGraw Hill, 2005), and the Textbook of Functional Medicine (IFM, 2005) He is also the author of three highly acclaimed books, The Fat Resistence Diet, Power Healing and Superimmunity for Kids.
Dr. Galland has repeatedly appeared as a medical expert on ABC's Good Morning America, The Today Show, PBS, Fox News Network, CNN, and MSNBC. He is the Director of the Foundation for Integrated Medicine and maintains a private practice in New York.
Jonathan Galland is a health writer for newspapers, magazines and major news websites. He is frequently interviewed as a weight loss and health expert on the radio and has appeared on Martha Stewart Living Radio.
His work has been featured on the cover of Fitness, Glamour, and Women's World and in publications such as The Washington Post, Body and Soul, Self and The Wall Street Journal.
Jonathan is co-author of The Fat Resistance Diet with his father Leo Galland M.D. Their book has been translated and published in Italy as La Dieta Galland and in Japan as Dr. Galland's Metabolic Diet.
The article is provided for general educational purposes only and is not intended to constitute medical advice or counseling, the practice of medicine or the provision of health care diagnosis or treatment, the creation of a physician-patient relationship, or an endorsement, recommendation, or sponsorship of any third party product or service by the sender or the sender's affiliates, agents, employees, or service providers. If you have or suspect that you have a medical problem, contact your doctor promptly.
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