“High Fiber” diet saves lives…but not nearly enough


An optimal plant-based diet delivers 60 to 100 grams of fiber daily.

J. Morris Hicks

Had to chuckle when I saw this article in the New York Times yesterday talking about the virtues of eating lots of fiber. Unfortunately, their idea of “high fiber” is nowhere close to optimal. We all know that fiber is important, yet many people joke about the fact that “absolutely no one” gets enough fiber.

Unfortunately, most people believe that 25 grams per day is enough. Little do they know that, while 25 g. is much better than 10 or 11, it’s well short of halfway to the daily fiber delivered by a mostly whole plants diet…the kind of diet that promotes vibrant health, reverses heart disease & diabetes and prevents cancer. From the article:

Specifically, subjects who ate a diet rich in whole grains, fruits and vegetables (adding up to 29 grams of fiber per day for men, 26 grams for women) were 22 percent less likely to die after nine years than those who ate the least fiber (13 and 11 grams per day), according to the study, in Archives of Internal Medicine.

With 400,000 people aged 50 to 71 in the study, they went on to say that 32,556 of them died during the nine-year study. I wonder how many of those people would still be living if someone like doctors Campbell and Esselstyn had told them that 26 to 29 grams of fiber a day was not a high fiber diet — it’s just got more fiber than the woefully inadequate typical western diet. More than 95% of Americans are eating some version of that diet and are getting less than 10 grams per day from the nutritious, health-promoting plants.

Eating primarily whole plants myself, I have gone to nutritiondata.com and measured my daily fiber intake. It averages somewhere between 60 and 100 grams per day.  That’s about three times more than what they called “high fiber” in this study. Try it for yourself. Click below if you’d like to read the entire article.

Diet – High Fiber Intake Linked With Longer Life – NYTimes.com.

Eating lots of fiber leads to an incredibly long list of benefits for your body and for your life — one of them is that you can save money by not having to buy reading material for your bathroom anymore.

If you like what you see here, you may wish to join our periodic mailing list. Also, for help in your own quest to take charge of your health, you might find some useful information at our 4-Leaf page. From the seaside village of Stonington, Connecticut – Be well and have a great day.

If you’d like to order our book on Amazon,  visit our BookStore now.

—J. Morris Hicks…blogging daily at HealthyEatingHealthyWorld.com

PS: Occasionally an unauthorized ad may appear beneath a blog post. It is controlled by WordPress (a totally free hosting service). I do not approve or personally benefit whatsoever from any ad that might ever appear on this site. I apologize and urge you to please disregard. 

About J. Morris Hicks

A former strategic management consultant and senior corporate executive with Ralph Lauren in New York, J. Morris Hicks has always focused on the "big picture" when analyzing any issue. In 2002, after becoming curious about our "optimal diet," he began a study of what we eat from a global perspective ---- discovering many startling issues and opportunities along the way. In addition to an MBA and a BS in Industrial Engineering, he holds a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies, where he has also been a member of the board of directors since 2012. Having concluded that our food choices hold the key to the sustainability of our civilization, he has made this his #1 priority---exploring all avenues for influencing humans everywhere to move back to the natural plant-based diet for our species.
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