I previously discussed how low glycemic foods reduce metabolic syndrome (insulin resistance) and obesity, and other chronic diseases. Now let’s look at the powerful health benefits of high fiber food and which ones you’ll want to be wary of.
Fiber: what kinds and in what foods
If you’re like me, soluble versus insoluble fiber (and the foods containing each) can be a bit confusing. However, let me explain the general differences. Good effects of soluble fiber are that it:
binds fat in the intestinal tract, thereby lowering cholesterol
prolongs (slows) stomach emptying time so that sugar is absorbed more slowly into the blood stream
normalizes insulin surges, therefore lowering the tendency toward metabolic syndrome and diabetes
Soluble fiber is found predominately in fruit (e.g. strawberries, apples, pears, oranges, lemons) and most non-starchy vegetables. It is also found in grains, nuts, seeds, beans and lentils.
Insoluble fiber is a bit different. Insoluble fiber doesn’t become absorbed easily, so it cleans out the intestinal system by moving stool on through. In this way it also balances intestinal pH so that healthy organisms are maintained there. Insoluble fiber is highest, starchy and leafy vegetables, and whole grains. Foods high in fiber will generally have some of both fiber types.
Fiber: how much for disease treatment?
While it is estimated that on average Americans eats 13 grams (for women) to 17 grams (for men) of fiber daily, the U.S. Government recommends from 28 (for women) to 38 grams (for men). If you are reading this, then you know that for real health changes to occur, your daily fiber intake must be much higher. Leading experts on health (me included) recommend 75 or more grams of dietary fiber daily to reverse or prevent disease. That could equal as few as nine large total daily fiber food servings. Let’s look at some of the higher fiber foods and you can do the math.
Honeydew melon 1 cup (pieces) 1.0
Peach 1 medium 1.7
Pineapple 1 cup (pieces) 2.0
Orange 1, medium 3.0
Apple with skin 3.3
Pear 1, medium 4.0
Brussels sprouts, 1/2 cup 2
Spinach, 1/2 cup 2.2
Carrot, 1/2 cup 2.3
Broccoli, 1/2 cup 2.6
Potato, baked w/ skin 1 medium 5.0
Winter squash, 1 cup 5.7
White rice 1 cup 1
Oatmeal, 3/4 cup 3
Brown rice, 1 cup 3.5
Spaghetti, whole wheat 1 cup 6.3
Quaker Shredded Wheat 3 biscuits 7
All-Bran, Kellogg’s ½ cup 10
Beans, peas and other legumes
Kidney beans, 1/2 cup 5.7
Baked beans, 1/2 cup 6.3
Black beans boiled, 1/2 cup 7.5
Nuts and seeds
Split peas/lentils boiled, 1 cup 16
Chia seeds, 1 ounce 10
Almonds, 1 ounce (23 nuts) 3
Pistachios, 1 ounce (49 nuts) 3
Sunflower kernels, 1 ounce 3
Source: C.S. Mott Children’s Hospital Michigan chart found at https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf and Mayo Clinic food fiber chart at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948.
The scientific literature is clear that a high fiber diet reduces and prevents heart disease, diabetes, cancer and other chronic inflammatory diseases. Let me add that this is not the case with fiber supplements such as psyllium of Metamucil, Citrucel and Fibercon, etc. These insoluble fiber supplements treat constipation well but are devoid of most all nutrients.
High fiber food–claims to fame
It has been proven that high fiber foods have the following health benefits:
Normalizes bowel movements; increases weight/size and softens stool. Also, if you have loose or watery stools it bulks stool as it absorbs water
Reduces hemorrhoids by reducing the need for straining at stooling.
Treats ulcerative colitis 
Reduces IBS symptoms
Lowers your risk of colorectal cancer
Lowers cholesterol levels (soluble fiber found in beans, oats, flaxseed, oat bran)
Lowers your heart disease risk significantly
Reduces stroke risk: it has been estimated by researchers that for every 7 grams more fiber you consume daily you reduce your stroke risk 7 percent
Helps control blood sugar levels in people with diabetes (slows sugar absorption)
Reduces excess body: fiber rich foods are more filling, take longer to eat, and have fewer calories for the same volume of food
Improves rashes: psyllium husk helps move yeast and fungus out of your body, thought to trigger the skin reaction of acne or rashes.
Reduces risk of gallstones and kidney stones
You can find high fiber meal and snack recipes online here: https://fiberfacts.org/what-consumers-say/
Fiber from grains may make you sicker
Contrary to what you’ll read on Mayo Clinic websites, grains may not be a good source of fiber. That’s because not only are grains relatively poor in vitamin and mineral content compared to fruits and vegetables (and even compared to meat and fish), they contain what some call “anti-nutrient” substances such as gluten and lectins. These proteins are well known to be responsible for immune hypersensitivity through the mechanism of increased intestinal permeability (aka leaky gut syndrome). Gluten and lectins are known to cause fatigue, skin rashes, arthritic pain, allergies, autism, psychological symptoms, and more—and removal of grains often reverses these conditions.
Moreover, high fiber foods could make you feel worse at first. This happens if your gut is filled with yeast and fungi, or overloaded with the gas-producing bacteria. In this case, high fiber in your diet can actually worsen your intestinal symptoms as pathogenic organisms will feed on fiber and proliferate.
For example, the Gut and Psychology Syndrome (GAPS) diet calls for carefully eliminating fiber for a period of time to starve out pathogens by implementing probiotic-rich fermented vegetables and soups, along with well-cooked, peeled and de-seeded vegetables (e.g. zucchinis and squash).
I am also curious as to how high fiber food heals intestinal diseases such as ulcerative colitis, which I suffered with for many years and ultimately resulted in my total proctocolectomy surgery in 1997. Therefore, I’d like to share with you some very interesting studies about this in my next article.
To healing through foods and feeling good,
Michael Cutler, M.D.
 Please read my subsequent information about the adverse effects that grains can have  Kanauchi O, Suga T, Tochihara M, et al. Treatment of ulcerative colitis by feeding with germinated barley foodstuff: first report of a multicenter open control trial. J Gastroenterol. 2002 Nov;37 Suppl 14:67-72. PubMed PMID: 12572869. https://www.ncbi.nlm.nih.gov/pubmed/12572869  Kanauchi O, Iwanaga T, Mitsuyama K. Germinated barley foodstuff feeding. A novel neutraceutical therapeutic strategy for ulcerative colitis. Digestion. 2001;63 Suppl 1:60-7. PubMed PMID: 11173912. https://www.ncbi.nlm.nih.gov/pubmed/?term=11173912  Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019 Feb 2;393(10170):434-445. PubMed PMID: 30638909. https://www.ncbi.nlm.nih.gov/pubmed/?term=30638909  https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983  See Dr. Natasha Campbell-McBride's book Gut and Psychology Syndrome