Insoluble Fiber

Forty years ago Dr. Dennis Burkitt wrote his findings about the benefits of insoluble and soluble fiber. He attributed the low rates of heart disease, diverticulitis and appendicitis among the Africans to their rich soluble and insoluble fiber diets. In those days the African diet was rich in whole grains and legumes which are rich in fiber. Before we proceed let me first of all point out that there are two types of fiber, soluble fiber, which dissolves in water and insoluble fiber, which does not dissolve in water.

Insoluble fiber adds bulk to the stool by absorbing water, thereby softening and enlarging the stool. People who consume unrefined foods rich in fiber therefore have fewer digestion problems because of this action of insoluble fiber.

Foods that rich in insoluble fiber include wheat bran, whole grain foods such as whole wheat or multigrain bread, whole-wheat pasta, brown rice and the leaves, skins and seeds of vegetables and fruits.

The American and Western world diet is said to include only 40 percent of the recommended amount of fiber and most of it is said to be obtained from refined white flour.

Among the many benefits of a high fiber diets include, lower rates of heart disease, appendicitis, constipation, cholesterol and colon cancer.

Top Cancer Fighting Foods

APPLES, BERRIES, BROCCOLI AND OTHER CRUCIFEROUS VEGETABLES AND CITRUS FRUIT contain flavonoids, which act as antioxidants. Flavonoids are also thought to prevent DNA damage to cells.

TOMATOES AND TOMATO PRODUCTS contain lycopene, which has been found to have protective effects against prostate cancer. Eat plenty of tomato sauce and tomato paste.

ONIONS AND GARLIC contain sulphur compounds that may stimulate the immune system's natural defences against cancer, and they may have the potential to reduce tumour growth. Some studies suggest that garlic can reduce the incidence of stomach cancer by a factor of 12.

GREEN TEA contains EGCG, a catechin that may help fight cancer in three ways: it may reduce the formation of carcinogens in the body, increase the body's natural defences and suppress cancer promotion. Some scientists believe that EGCG may be one of the most powerful anti-cancer compounds ever discovered.

BRAZIL NUTS, SEAFOOD, SOME MEATS AND FISH, BREAD, WHEATBRAN, WHEATGERM, OATS AND BROWN RICE are the best sources of selenium, a trace mineral that is another powerful cancer-fighter. A 1996 study by Dr. Larry Clark of the University of Arizona showed just how effective selenium can be in protecting against cancer. In the study of 1,300 older people, the occurrence of cancer among those who took 200 micrograms of selenium daily for about seven years was reduced by 42 percent compared to those given a placebo. Cancer deaths for those taking the selenium were cut almost in half, according to the study that was published in the Journal of the American Medical Association.