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Eating More Fiber

On his website, Dr. Mark Hyman, M.D. writes about the positive health benefits of fiber. This includes discussion of a fiber source from Asia you may not have heard of before. Also, he provides recommendations for increasing the amount of fiber you eat.

Dr. Hyman writes how researchers studied the Bushmen from Africa. They studied the amount of fiber they eat compared to humans in other parts of the modern world. Bushmen had significantly higher amounts of fiber in their stools than people in “civilized” societies. The Bushmen had stools that weighed 2 pounds, while other humans’ stools are 4 ounces!  They also had much lower rates of common medical problems, such as heart disease, obesity, cancer, and diabetes.

Why? Fiber is a proven source for lowering the risk of disease like diabetes and colon cancer. It also assists weight control, aiding as sense of fullness.

Hyman also discusses what he calls a, “Super Fiber.” This is glucomannan, found in the elephant yam. This yam, also known as konjac, is an Asian tuber plant. It is helpful for those looking to lose weight or balance blood sugar. One interesting fact about konjac? It has the ability to absorb fifty times its weight in water!

Dr. Hyman makes several recommendations to increase your fiber intake. He suggests between thirty-fifty grams a day:

  • Add up to 2 tablespoons of ground flaxseed to your food.
  • Eat lots of vegetables!
  • Nuts and seeds are also good sources of fiber.
  • Include brown rice, quinoa, and other whole grains.
  • Beans and legumes are also excellent fiber sources

Increase your fiber intake slowly. Going too fast can cause bloating or gas. If  you want to take a fiber supplement, Dr. Hyman suggests one derived from konjac.

Want to learn more about fiber? Read the full article here:  “How to Eat 12 Pounds of Food and Lose Weight.”