Dr. Burkitt recommends a meal plan that would have five major changes to the Western diet 1 - eat more fiber, 2-eat more starch (potatoes, pasta), 3- less fat, as well as cut down on 4-sugar and 5-salt. Eat more cereals (protein), peas and beans (soluble fiber), as well as potatoes (high in potassium). Listen to this interview for details starting @ 21 minute mark.
There are two types of fiber: soluble and insoluble.
Soluble fiber helps lower cholesterol—soluble fiber in oats, beans, lentils, vegetables, and fruits. The digestive tract fiber soaks up cholesterol, just like a sponge, and then whisks it away from the body. You’ll find soluble fiber in oats, beans, lentils, vegetables, and some fruits.
Insoluble fiber acts more like a broom, cleans the digestive tract like a broom, sweeping away toxins found in whole grains, fruits, vegetables, beans, and bran.
The average intake of daily fiber 10 to 15 grams, Physician's Committee for Responsible Medicine, and 40 grams per day is necessary to stay healthy.
Fill your plate with 40g of Fiber, whole, plant-based foods give your body the daily fiber necessary to to give your body foods to feel fuller and prevent disease.
Half of cup of lentils = 7.8 grams, Cup of sweet potatoes = 6.6 grams, Cup of broccoli = 5.1 grams, Cup of raspberries = 8 grams, A pear = 5.5 grams
Vegetables, fruits, beans, and whole grains give the body nutrition for better digestion, weight loss, heart health, and cancer prevention. Fiber, found only in plant foods, increases your lifespan. Meat and dairy products contain zero fiber.
Fiber Reduces the Risk for Colorectal Cancer
A recent review provides more evidence that fatty diets increase cancer risk, and fiber reduces colorectal cancer risk. Current Gastroenterology Reports published a study that found high-fat diets altered gut microbiota. Cancer protecting gut biome increases with fiber intake, warding off toxins that cause cancer.
Ocvirk S, Wilson AS, Appolonia CN, Thomas TK, O'Keefe SJD. Fiber, Fat, and Colorectal Cancer: New Insight into Modifiable Dietary Risk Factors. Curr Gastroenterol Rep. 2019;21:62-69.
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