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Fiber: Weight control and Constipation - Dr. Hans Diehl

When your diet is rich in insoluble fiber, you can eat more but weigh less, and elimination is a breeze! Let Dr. Hans Diehl explain why a higher intake of insoluble fiber is an extremely effective way for weight control; and constipation would never be a concern again.
"When it comes to fiber, we make distinctions between insoluble and soluble fiber, two major categories. When it comes to the insoluble fiber, it's magical. It's magical for weight management. And here are some of the ideas. When you have a diet that's high in insoluble fiber, it provides more bulk, more roughage to the diet and it actually dilutes the caloric density of food. For instance, when you have a food that is high in bulk, you can eat more food, but it has fewer calories. Which means you can actually eat more and you can weigh less. I mean, that's the magic, isn't it? People enjoy food and these people usually begin to show it after awhile. But when you eat food that is high in fiber, you can eat more and you develop a satiety, you feel full and you don't have to worry about all the calories that come with this. So here is then the magic: if you want to eat more food, choose foods that are high in fiber
And what are these foods? Remember: animal products (meat, dairy and eggs) have no fiber. Fiber is only found in plant foods. So if you move towards increasing your consumption of plant foods, you will have more fiber, you will have more roughage. You can eat more bulk, you feel full, you feel satisfied. And when that happens, on the inside of the stomach lining there's some special sensors. When you are full, these sensors are being activated and send a message to the brain, to the appestat that says: "Hey, I'm full!" And the appetite begins to decrease and you have taken care of the drive of eating more and more and more. This is a very very sophisticated shut down, a shut off valve of the appetite. So high fiber foods - magical! They provide you with fullness, satiety, and your appetite begins to decline at that time. 
So when you have a diet that is high in dietary fiber, you're not only having a very effective way in managing your weight. You no longer have to worry about semi-starvation diets. You no longer have to eat less and less and less. No, you can eat more food. Just what you enjoy doing. And yet because of the dilution of the caloric density, you are beginning to lose weight. You're beginning to eat for health, rather than for the scale. And when you eat for health, you make lifestyle changes. You move towards foods that are found in the plant food kingdom and you eat less of the foods that are found in the animal kingdom and the refined foods. Because these foods don't have the dietary fiber that you want. 
But it's not just the fact that you have a very powerful and helpful beneficial tool in eating more high-fiber foods, but you also will do something else. You will find relief, precious relief, from a common Western disease called constipation. We don't talk about that too freely. We just sort of suffer through it silently. But here's a very very effective way to take care of constipation. Burkitt realized that in England constipation was all the craze. Then he came to America and he said in what some of these medical lectures: "America is constipated from coast to coast!" And we are prescribing laxative and laxative and the answer might just be in eating more foods that are high in fiber, particularly the insoluble fiber and perhaps some rehydration. Drinking your 5-6-7-8 glasses of water. This will help you more than probably anything else and taking care of this common disease.
What was found ultimately was the idea that insoluble fiber, because it has this water holding capacity, is like a sponge, that holds onto the water. The food, that goes through the system, goes to the system in a fast forward fashion. The transit time becomes much much shortened. So the food goes to the system in 24 hours. It comes out moist and there's no problem: constipation resolves itself easily. 
So here are some of the hard facts. It's common in Western Society. It's probably related to industrialization. It's also related to the intake of insufficient insoluble fiber. And the hard facts are: it's difficult to move food through the system in an elegant easy fashion, if you are lacking in soluble fiber. There's something else we should think about and that is soft results. Yeah, soft results. When you have enough fiber in your system, evacuation is very easy. The food is being put on fast forward, the passage of food goes very easily and you fill great and relieved. You're doing it every day, once a day. And usually these are big bowel movements, in contrast to people that are following a very fiber deficient diet. 
I have seen in some of the nursing homes older patients. And I saw on a big calendar there was a red mark once a week. So I was curious and I said:"Did something happened on this particular day when you had the red mark?" "Oh, - this lady said, - yes, sir. It really did. This is my weekly bowel movement. It's great relief when it happens, and I usually mark it on my calendar". And I thought to myself: if these people would only increase their fiber content and drink more water, probably they would have one of these red marks almost every day. And it would be a great relief for these people. 
Where do you find fiber? Where do you find insoluble fiber? Well, it's found, as I mentioned to you earlier, only in plant foods. For instance, an apple has 4 grams of fiber. And you have raspberries, or any kind of berries fairly high in fiber and you have about 5-6 grams of fiber. Then you have beans, excellent source of dietary fiber. You have beans that are from 8 to 15 grams of fiber. For instance, a cup of lentils, cooked lentils, has 15 grams of fiber. That's more than most Americans have in the whole food supply for the whole day. Most of us in America have to kind of settle for 10 to 12, at the very most 15 grams of fiber in the diet. Well, people in Africa would have 40 to 50 grams and even more than that. So maybe we should have perhaps an increase in the dietary fiber. Perhaps we should at least effort 35 grams. Once you have 35 grams of fiber, you have all kinds of benefit, particularly in the area of, we talked about, constipation, weight management and there are many many others."
This is a video of the web-tv Veggie Channel.
Director: Massimo Leopardi
Editor: Julia Ovchinnikova

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Hans Diehl

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