Oat, My Goodness!

Avena sativa, also called the common oat, is a grain full of healthy goodness. Oats are often used for breakfast cereal, oatmeal, granola and as a flour for baking breads and cookies. A dietary source to fuel the body, a 3.5 ounce serving of oats provides over 60 grams of carbohydrates, 16 grams of protein, and about 7 grams of fat.

Oats contain beta-glucans, which are known to decrease saturated fat in the blood and may reduce the risk of heart disease. Most people are familiar with oat as a medicinal food for its ability to regulate cholesterol.

Other important effects of having a serving of oats in your daily diet include: support for digestion, sexual health, and bone health, as well as enhancing energy and maintaining a positive mood. Oat is a fantastic source of dietary fiber, which helps maintain a healthy gut. Oat has been studied in the management of male sexual dysfunction as well as managing menstrual symptoms and regulating blood sugar levels. It's also an excellent source for B vitamins and the mineral manganese, which play important roles in physiological processes that support the health of mind and body.

If you are gluten sensitive be sure to look for gluten free oats.

Image Attribution: Ferumov/bigstockphoto.com
Reference

Awesome Avocado

There are so many reasons - and so many ways - to love avocado. A culinary superfood, avocados provide up to 20 nutrients including vitamins K, C and E, as well as folate, magnesium, zinc, and potassium. In fact, they actually have more potassium than bananas.

Unlike most fruits, avocado is low in carbohydrates and high in a healthy fat called oleic acid. Like olive oil, oleic acid has been linked to health benefits such as reducing inflammation, protecting cells against cancer, and reducing cholesterol. This amazing fruit also improves digestive health and helps your body absorb other nutrients.
There are limitless ways to add avocado to snacks or meals: Use avocado as a healthy spread on toast; blend it into scrambled eggs; add it to dips, salsa, or soup; slice for a salad topping.

Avocado is optimally ripe when the fruit is mildly soft to touch. Its flesh should be creamy and green-gold in color. If you don't use the whole fruit at one time, keep leftover avocado fresh by leaving the pit in the unused portion and allow it to sit, uncovered, on a counter for a few hours before placing it in the fridge (still uncovered) for up to two days. When you want to use the other half, simply peel off the brown crust to reveal a soft and deliciously ripe avocado beneath.

Image Attribution: Natalia Zakharova/bigstockphoto.com

References

Cayenne (Capsicum annuum)

A popular ingredient for giving a kick to salsa and other dishes, Cayenne has numerous health benefits including reducing blood cholesterol and triglyceride levels, reducing pain and inflammation, providing relief for heartburn, moderating blood sugar level, and helping to break down carbohydrates during digestion. All of that is due to a potent chemical, capsaicin, found in the thin skin surrounding the seeds.

Cayenne (capsaicin) supplements have been studied for their ability to curb appetite, increase resting metabolic rate (turn-up your metabolism), and stimulate the breakdown of fats for energy. Short-term studies (12 weeks or less) with athletes, individuals who are of average weight, and those who are obese have shown cayenne does raise metabolism by about an extra 50 calories burned per day. In one to two years, if you did nothing else special with your diet and exercise routine, you'd lose a little weight.

Other studies have looked at different amounts of capsaicin taken and how it is prescribed (ex., taken before, during or after a meal) plus a person's general health status. Capsaicin has an affect on how full a person feels (satiety) before, during, and after a meal as well as food choices people make. (The latter, scientists think, has to do with how cayenne supplements are digested). The amount of capsaicin taken, to a certain point, also affects the amount of change in metabolism and the effect on appetite. A holistic health practitioner can best determine the amount of capsaicin that will help you with your weight loss or other health goals.

A capsaicin supplement is a great way to support your metabolism when you are trying to lose weight but it's not a "miracle diet pill." You still need to follow an overall healthy diet and consistently participate in an exercise program.

Image Attribution: karich/bigstockphoto.com
References

Mighty Pomegranate (Punica granatum)

Inside a lumpy, thick-skinned pomegranate you'll find a treasure of jewel-like arils-ruby seeds surrounded by sacs of flavorful juice. Pomegranate is both richly sweet and tart and exceptionally refreshing. Savor the flavor by eating the arils by the spoonful, adding them to salads or to a bowl of Greek yogurt. Any way you choose, you'll reap the health benefits of this exotic fruit.

Pomegranate is native to the mountainous regions along the Caspian Sea, near northern Iraq and northwest Iran. For centuries, cultures around the world have used all parts of the tree-roots, bark, flowers, peel, seed and seed oil-medicinally to treat a range of health concerns, from digestive disorders and dysentery, to fever and heart ailments. In the West, the fruit and seed are typically used in medicinal preparations. Modern research indicates that pomegranate may be beneficial for reducing risk and supporting treatment for arthritis, certain types of cancers, erectile dysfunction, and heart disease.

A compound found only in pomegranates called punicalagin is beneficial to the heart and blood vessels. Punicalagin is responsible for pomegranate's antioxidant effects. In fact, pomegranate has more antioxidant power than red wine and green tea! Preliminary research shows that drinking unsweetened pomegranate juice helps lower cholesterol, lower blood pressure, improve blood flow to the heart, and may help protect against the formation of blockages in the arteries. Further research is needed to determine how much pomegranate juice (or as a nutritional supplement) is beneficial for different people and for different health concerns.

When buying pomegranate, don't shy away from a fruit that isn't perfectly round or feels heavy. Unusual shape, and weight indicate a fruit that is plump with arils and juice. Pomegranates do not sweeten once picked, so you'll want to avoid fruits that look dried out.

Image Attribution: Geo-grafika/bigstockphoto.com
References

Garlic: Good for Your Heart!

It may not smell like a lily, but Garlic (Allium sativum) is an edible bulb from the lily family. Fondly known to herbalists as "the stinking rose", for centuries, there has been many traditional medicine uses for Garlic, including treatment of skin conditions, immune support, antimicrobial and, to reduce risk for cancer and heart disease. In fact, Garlic is one of the most widely studied herbal supplements for its beneficial effects on the heart.

Garlic contains several vitamins and minerals that support heart health, including vitamin B6, vitamin C, manganese, and selenium. But it's the chemicals that give garlic its pungent odor that scientists believe are the source of the herb's heart health-promoting effects. Garlic is rich in the allicin, alliin, and ajoene -- antioxidant compounds that help reduce the risk for cardiovascular disease.

Studies on garlic and the cardiovascular system typically use garlic powder, oil, or aged extracts. To date, the effects of garlic on the heart that are supported by science include:

• Slows the development of atherosclerosis (hardening of the arteries)
• Reduces blood pressure
• Reduces triglycerides and therefore lowers total cholesterol

The amount of active compounds supplied by garlic supplements can vary because allicin is very sensitive to things such as air and heat. For example, aging garlic to reduce its odor also reduces the allicin present and compromises the effectiveness of the product.

Generally safe for most adults, taking a garlic supplement can cause heartburn, upset stomach, an allergic reaction, and breath and body odor (common with raw garlic). Garlic should not be taken by persons who are preparing for surgery or who have bleeding disorders because it can impair the body's ability to form blood clots.

Image Attribution: kbuntu/bigstockphoto.com

References

Tumeric (Curcuma longa)

Turmeric is a spice that comes from the root portion of the Curcuma longa plant, and has been used medicinally throughout the world. It is what gives mustard its yellow color, and is one of the star ingredients in curry. Turmeric has many cancer-fighting properties, making it a great addition to anyone concerned about skin cancer. Turmeric also has anti-inflammatory properties that help with conditions like IBS and Rheumatoid Arthritis. It also has been shown to inhibit the growth of cancer cells, and is especially effective for breast, prostate, lung, colon, and prostate cancer. This super food also helps lower the risk of leukemia, improves liver function, boosts the cardiovascular system, helps lower cholesterol, and may offer protection against Alzheimer's Disease. Everyone can benefit from having more Turmeric in their diet. Try adding it to egg salad and deviled eggs for a brilliant yellow color, use it to flavor rice and soups, add it to salad dressings, or season steamed veggies with it. Be careful, its potent yellow color can stain!

References

• "Turmeric" World's Healthiest Foods.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78
• Aggarwal B. Paper presented at the U.S. Defense Department's 'Era of Hope' Breast Cancer Research Program meeting in Philadelphia, PA, October 5, 2005,. reported in NUTRAingredients.com/Europe "Turmeric slows breast cancer spread in mice."
• Balasubramanian K. Molecular Orbital Basis for Yellow Curry Spice Curcumin's Prevention of Alzheimer's Disease. J. Agric. Food Chem., 54 (10), 3512 -3520, 2006. 10.1021/jf0603533 S0021-8561(06)00353-0, Web Release Date: April 20, 2006. 2006.

Image Attribution: LotusHead/freeimages.com

Tonifying the Colon with Triphala

Constipation and improper elimination seem to be at an all-time high in many societies today. As a result, people looking for natural solutions may turn to ongoing magnesium supplementation; foods known to move the bowels, such as prunes; and herbs, such as cascara and senna. There are some potential harmful effects of using cascara and senna on an ongoing basis, as they do not address the cause of constipation. Considered "natural laxatives," they can create dependence and disrupt peristalsis (the natural contractions of the bowel).

Instead, an herbal formula that can be very helpful to relieve constipation and restore normal bowel function over time is Triphala. This is a formula made of three herbs: Amalaki (Emblica officinalis), Bibhitaki (Terminalia bellirica), and Haritaki (Terminalia chebula). High in vitamin C, linoleic oil, and other nutrients, Triphala offers nutritional benefits, as well as blood and liver cleansing actions. It contains some anthraquinones that help to stimulate bile flow and peristalsis. Scientific research and clinical reports demonstrate Triphala to be an effective blood purifier that stimulates bile secretion as it detoxifies the liver, helps digestion and assimilation, and significantly reduces serum cholesterol and lipid levels throughout the body. As a result, it is regarded as a kind of universal panacea and is one of the most commonly prescribed herbal formulas in India.

As always, addressing the root cause of improper elimination is first and foremost. So, before starting on any substance or formula, discuss the best strategy for you with Dr. Bossio.

Resources

• Gowda, D.V., G. Muguli, P.R. Rangesh, and R.D. Deshpande. "Phytochemical and Pharmacological Actions of Triphala: Ayurvedic Formulation - A Review." International Journal of Pharmaceutical Sciences Review & Research 15, no. 2 (July/August 2012).
• Mukherjee, P.K., et al. "Clinical Study of Triphala - A Well Known Phytomedicine from India." Iranian Journal of Pharmacology & Therapeutics 5, no. 1 (January 2006).
• Svoboda, R. Prakriti: Your Ayurvedic Constitution. Lotus Press: 1998.
• Tierra, M. "The Wonders of Triphala: Ayurvedic Formula for Internal Purification." Accessed February 17, 2015.

Image Attribution: ChamilleWhite/bigstock.com

Chlorella: Unlocking the Secrets of a Superfood

Chlorella is a single-celled freshwater microalgae that has flourished for nearly two billion years. Photosynthesizing its energy from the sun, chlorella is a powerhouse of nutrients. It is a natural source of vegetarian protein—about 60 percent—a very high level for a plant. Due to this high protein concentration and chlorella’s naturally rapid growth rate, after World War II, chlorella was investigated as a possible food source.
 
Chlorella is rich in amino acids, antioxidants, vitamins, and minerals—including B-vitamins, vitamins A and D, iron, magnesium, potassium, and zinc. This unique combination of nutrients within chlorella is a primary reason why scientists around the world are actively researching* medicinal uses for this aquatic-based superfood.
 
Chlorella’s potential benefits for health and vitality include:

• detoxification from heavy metals, including mercury;
• supporting optimal immune system function;
• antioxidant properties;
• anti-inflammatory properties;
• healthy cholesterol metabolism; and
• support for digestive health.

It is widely accepted that the structure of the cell wall in chlorella allows it to bind with heavy metals, essentially keeping the phytonutrient healthy, and it’s the primary reason chlorella has survived for millennia, even in polluted aquatic environments. This rare ability to bind to toxins has given rise to preclinical studies on the role chlorella may play in detoxification for optimal health in humans, as our internal environment is primarily aquatic.
 
There are many types of chlorella on the market, in pill and powder form. The cellular properties of chlorella must be broken down for human digestion, known as “broken cell-wall chlorella.” Therefore, chlorella must be developed under careful quality control conditions. Additionally, Daily Values for this nutrient have not been established. It is imperative to consult with Dr. Bossio before selecting a chlorella supplement.
 
*(chemical assays, animal and limited human studies)
 
Resources

• Merchant, R.E., and C.A. Andre. “A Review of Recent Clinical Trials of the Nutritional Supplement Chlorella Pyrenoidosa in the Treatment of Fibromyalgia, Hypertension, and Ulcerative Colitis.” Abstract. Alternative Therapies in Health and Medicine 7, no. 3 (May-June 2001): 79-91. 
• Sample of studies indexed in PubMed database for “chlorella supplementation” 
• Wu, Y., and W.X. Wang. “Intracellular Speciation and Transformation of Inorganic Mercury in Marine Phytoplankton.” Abstract. Aquatic Toxicology 148 (March 2014):122-9. 

Image Attribution: Kesu01/bigstock.com

Ginseng

A root that resembles a little human body complete with two arms and legs, ginseng is one of the most popular herbs in the United States. Ginseng root has been prized in traditional Chinese medicine for thousands of years, and often is combined with other herbs to bring long life, strength and wisdom to anyone who takes it. But not all ginseng is created equal. Asian, Chinese and Korean ginseng are the same plants, however American ginseng is a relative of the Asian varieties. All of these varieties contain ginsenosides, which researchers think may be the root's most active ingredients. Traditionally, ginseng has been used to support overall health and boost the immune system. Ginseng is also thought to strengthen the body against viruses, and aid in recovery from illness. Although more study is needed, ginseng holds promise in reducing the risk of some types of cancers, slowing down or stopping the growth of tumors, improving symptoms of heart disease, lowering "bad" LDL cholesterol levels, while raising "good" HDL cholesterol levels, lowering high blood pressure and blood sugar levels, increasing alertness, and improving mental and physical performance. It is also widely accepted as helpful in boosting sexual performance. Some studies suggest that it may increase sperm production and motility, as well as decrease erection problems and symptoms of menopause. For adrenal health, ginseng is often utilized as an adaptogen, which is thought to help the body deal with physical or mental stress. Ginseng carries with it a possibility of interaction and intolerance, and may cause nervousness or sleeplessness, especially when combined with caffeine. To avoid complications, consult Dr. Bossio before adding ginseng to your health regimen.

Resources

Asian Ginseng. National Center for Complementary and Alternative Medicine.

Asian Ginseng. University of Maryland Medical Center.

Image Attribution: leungchopan/bigstock.com

Stop Metabolic Syndrome Before it Starts

Metabolic syndrome is killing America. This group of risk factors - which includes a large waistline or "apple shape," a high triglyceride level, a low HDL "good" cholesterol level, high blood pressure and high fasting blood sugar - can raise your risk of stroke, double your risk of heart disease and multiply your risk of diabetes by five.

You must exhibit at least three of these risk factors to be diagnosed with metabolic syndrome. Although the risk of developing metabolic syndrome is closely linked to obesity, a lack of physical activity at any body size, as well as insulin resistance, genetics and aging may also increase your risk for metabolic syndrome. As a general rule, everyone should pay attention to metabolic health. Luckily, committing to a healthy lifestyle can help you prevent metabolic syndrome and its related disease states.

Here are 5 areas to be mindful of:

1. Maintain a balanced diet of whole foods. Limit unhealthy foods. Instead, reach for fruits, vegetables, fish and whole grains. The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet are centered on real, whole foods and provide excellent guidelines for eating for your health, metabolic and otherwise.

2. Get up and move! Moderate exercise - such as taking a brisk walk - for 30 minutes each day will drastically improve your body's defenses against developing metabolic syndrome and a host of other ailments.

3. Reduce your sugar intake. Honey was the primary sweetener until the Middle Ages when sugar was introduced. Still, due to primitive production techniques, both sweeteners were primarily reserved for the well-to-do. In fact, up until the last few hundred years, the majority of people, especially the poor, had no sweeteners at all in their normal diet, so obesity was seen primarily among the wealthy. Observational data and international research suggest a strong link between sugar-laden diets and metabolic syndrome, obesity, hypertension and diabetes. One of the easiest ways to reduce your sugar intake is to ditch soft-drinks and other sugary drinks, including processed juices. You can also cut out candy and cut back on how often you enjoy a sugary dessert. Missing the sweet in your life? Enjoy a piece of fruit, or opt for a small amount of raw honey as a sweetener. Another suggestion? Substitute stevia for sugar as your daily sweetener.

4. Keep stress to a minimum. Research now shows that chronic high stress levels can significantly increase the risk of developing diabetes, heart disease and obesity. In fact, it is reported that three-quarters of American health care spending goes toward treating such chronic conditions. To help cut back on your stress, consider setting limits for yourself, learn to say "no" without feeling guilty, meditate, give yoga a try or set aside time everyday to read a good book. Whatever it is that calms your nerves and allows you to recharge, do that!

5. Maintain a healthy weight for your body. If you are overweight or obese, implementing and sticking with the lifestyle changes listed above will naturally help you shed pounds. Losing weight can help reduce insulin resistance, blood pressure and your risk of diabetes. Find a body composition scale in your area to get a better idea of what your body's ideal weight is.

No matter your size, shape or current state of health, it is a good idea to consult Dr. Bossio to determine if you are at risk for, or living with, metabolic syndrome. For more information, visit the resources below.

Resources

What is Metabolic Syndrome? National Heart, Lung and Blood Institute.

Blood Sugar Basics. BloodSugarBasics.com

Metabolic syndrome. Mayo Clinic.

Stressful Life Events and the Metabolic Syndrome: The Prevalence, Prediction and Prevention of Diabetes (PPP)-Botnia Study. American Diabetes Association.

Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. The American Journal of Clinical Nutrition.

Huffington, Arianna. 2014. New York, NY: Harmony Books. Thrive.

Mediterranean Diet. Wikipedia.

Image Attribution: kgtoh/bigstock.com

Fennel (Foeniculum vulgare)

According to Greek myth, fennel was associated with Dionysus, the Greek god of food and wine. Interestingly, the ancient Greeks reverred the fennel stalk as a vehicle for passing knowledge from the gods to men at Olympus.

Closely related to parsley, carrots, dill and coriander, and often associated with Italian and French cooking, fennel is a crunchy and slightly sweet herb that is in season and readily available from autumn through early spring.

Fennel is packed with phytonutrients that provide strong antioxidant activity. Anethole, a phytonutrient compound found in fennel, has been proven in animal studies to reduce inflammation and even help prevent cancer. In addition, fennel bulb is an excellent source of vitamin C, which contributes to a healthy immune system and can help protect against pain and joint deterioration from conditions like osteoarthritis and rheumatoid arthritis. Fennel bulb is also a good source of fiber and potassium, and may help reduce bad cholesterol and protect from stroke and heart attack.

When shopping for fennel, look for whitish or pale green bulbs that are clean, firm and solid, without signs of splitting, bruising or spotting, with relatively straight and closely superimposed stalks. Both the stalks and the leaves should be green in color. Pass on fennel with signs of flowering buds as this indicates that the fennel is past maturity. Fresh fennel should be used as soon as possible, but can be stored in the refrigerator crisper for about four days. Some creative ways of using fennel, the stalks in particular, is to add them to soups, stocks and stews. The leaves can be used as an herb seasoning.

Resources

Photo credit. "Fennel flower heads" by user:Fir0002 - Own work. Licensed under GNU Free Documentation License 1.2 via Wikimedia Commons - http://commons.wikimedia.org/wiki/File:Fennel_flower_heads.jpg#mediaviewe/File:Fennel_flower_heads.jpg

Fennel. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23

Pitchford, Paul. 1996. Healing with whole foods: oriental traditions and modern nutrition. Berkeley, Calif: North Atlantic Books.

Image Attribution: Fir0002/wikipedia.org

Cabbage

Cabbage has a long history of use as food and medicine, dating back to ancient Celtic, Greek and Roman societies. With a deep rooted history, this gem is featured among food cultures of northern Europe, especially in German, Polish and Russian cuisine. Steaming is the best way to cook cabbage to retain the maximum nutritional value. When steamed, the fiber-related components in cabbage help stimulate excretion of bile acids in your digestive tract, resulting in lower cholesterol levels.

Interestingly, research has shown that not all cabbages are created equal. To get the broadest health benefits from cabbage, include red, green and Savoy cabbages in your diet. While cabbage in general is an excellent source of sinigrin, a compound that has shown unique properties that help guard against bladder, colon and prostate cancers, Savoy cabbage has the highest sinigrin content. Although, a recent study suggests that long-cooked cabbage may lose its cancer-preventive benefits, so it is important to keep steaming time to a minimum or eat this cabbage raw. Red cabbage also has additional nutritional benefits including a concentration of more protective phytonutrients than green cabbage. The phytonutrients in red cabbage are excellent dietary antioxidants, anti-inflammatories, and offer protection from a number of human diseases. Cabbage juice has long been established by health research as an aid for healing peptic (stomach) ulcers, but recent studies suggest that the benefits of cabbage may extend to the entire digestive tract.

When choosing cabbage heads, go for those that are firm and dense with shiny, crisp, colorful leaves free of cracks, bruises, and blemishes. Avoid buying pre-cut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose its valuable vitamin C content. To wash, remove the thick fibrous outer leaves, cut into quarters, remove the core and cut the cabbage into pieces, then wash under running water. If you notice any signs of worms or insects, which sometimes appears in cabbage, soak the head in salt water or vinegar water for 15 to 20 minutes first. To preserve vitamin C content, cut and wash the cabbage right before cooking or eating it. Keeping cabbage cold will also help keep it fresh and retain its vitamin C content. Put the whole head in a container in the crisper of your refrigerator. Red and green cabbage will keep this way for about two weeks while Savoy cabbage will keep for about one week.

Resources

Photo Credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/cabbage-isolated-on-white-background-photo-p231303.

Cabbage. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19

Image Attribution: SOMMAI/shutterstock.com

Cilantro

One of the world's oldest spices, cilantro, dates back to 5,000 BC and is native to the Mediterranean and Middle Eastern regions. This famous herb was used in both ancient Greek and Roman cultures, mentioned in the Old Testament and used by early physicians, including Hippocrates, for its medicinal properties. The leaves of the plant have long been popular in culinary traditions of Latin American, Indian and Chinese cuisine. Medicinally, cilantro has been used in parts of Europe as a defense from diabetes, in India for its anti-inflammatory properties and recently studied in the U.S. for its cholesterol-lowering effects. In fact, recent research suggests that coriander may help control blood sugar and cholesterol levels, as well as free radical production.

Many of this herb's healing properties can be attributed to the dense content of phytonutrients in its volatile oil. A 2004 study published in the Journal of Agriculture and Food Chemistry also suggests that cilantro contains an antibacterial compound that may be a safe, natural defense against Salmonella. This particular compound, called dodecenal, is found in both the seeds and fresh leaves of cilantro, making cilantro an excellent addition to most any meal for flavor and protection. There are many ways to integrate this aromatic and beneficial herb to your diet and in doing so, here are some tips to help you choose, prepare and store it. Fresh cilantro leaves should have a vibrant deep green color, firm, crisp and free from yellow or brown spots. Highly perishable, fresh coriander should be wrapped in a damp cloth or paper towel, placed in a container and stored in the refrigerator. You may want to consider freezing cilantro in ice cube trays using water or stock to use when preparing soups and stews. Fresh cilantro is fragile, so it is best to clean it by swishing it around with your hands in a bowl of cold water, dislodging any dirt on it. Empty the water and repeat this process until there is no dirt left in the water.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/image /Herbs_and_Spices_g68-Raw_Coriander_Leaves_p82336.html.

Cilantro & Coriander Seeds. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=70.

Image Attribution: SOMMAI/shutterstock.com

Fiber

Experts agree, dietary fiber is an important tool in fighting and preventing heart disease, colon cancer, diabetes and even obesity. Most experts agree that a key defining characteristic of dietary fiber is that it's derived from the edible parts of plants that are not broken down by human digestive enzymes, but the official definition is still up for debate. One complication in defining fiber is that fibers come in variety of forms, some soluble, some insoluble, some viscous, some fermentable and others not.

Like soluble fibers, viscous fibers lower serum cholesterol by reducing the absorption of dietary cholesterol. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver. Viscous fibers help normalize blood glucose levels and increase insulin sensitivity, making them helpful in preventing and treating type 2 diabetes. Viscous fibers also slow food as it leaves the stomach, providing a full feeling and helping to prevent overeating and weight gain. Animal studies have also suggested some dietary fibers may help lower blood cholesterol levels. In addition, fermentable fibers help maintain healthy populations of friendly bacteria which enhance the immune system by preventing harmful bacteria from growing in the intestinal tract. Insoluble and non-fermentable fibers help maintain bowel regularity, decreasing the risk of colon cancer and hemorrhoids from straining and constipation.

The many forms of dietary fibers can be found among a spectrum of foods, from bran, oatmeal and whole grains, to legumes, root vegetables and cabbage, and even in fruits including apples, strawberries and citrus fruits, among others. Still, some of the best food sources of fiber include turnip greens, mustard greens, collard greens, navy beans, eggplant, raspberries and cinnamon. With the verdict still out on what is definitively a fiber, the simplest way to make sure you're getting all the vital fiber your body craves is to eat a healthy and balanced diet including a variety of these foods.

Resources

Fiber. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59.

Marz, R. B. (1999). Medical nutrition from Marz: (a textbook in clinical nutrition). Portland, Or: Omni-Press.

Gaby, A. (2011). Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.

Image Attribution: Alina G/shutterstock.com