1987  U.S.A. Deaths from:            

  • Coronary heart disease:     24.1%
  • Cancer:                                 22.4%
  • Diabetes Mellitus:                1.8%
  • Atherosclerosis:                    1.1%

Dietary fibre deficiency is thought to a precipitating factor in all diseases mentioned.

A notable reduction of dietary fiber has occurred comparing now with a primitive man and developed and under-developed countries.

Other illnesses associated with low fiber intake:

  • Gallstones
  • Colon cancer
  • Breast cancer
  • Stomach cancer.
  • Diverticular disease.
  • Appendicitis.
  • I.H.D.
  • Hiatus Hernia.
  • V.V.’s
  • Hemorrhoids.

Effects of high fiber intake:

  • Adsorption of minerals:       Ca; Zn; Fe deficiencies.
  • Pain, distention, and flatulence.
  • Fiber:
  • National Cancer Institute recommended:      Increase in fiber from – 8-12 grams to 20-30 grams per day.

Dietary fibre:

  • Lignin
  • Cellulose
  • Hemi-cellulose
  • Pectins.
  • Mucilage
  • Plant gums.
  • Indigestible hetero- & homo-polysaccharides.
  • Starch.


  • Resistance to enzymes NOT intestinal bacteria degradation!
  • 15% of the cellulose is degraded by intestinal bacteria.
  • 85%     pectins      ”          ”          ”           ”               “

Fibre, insoluble and soluble:

Insoluble dietary fiber:

  • Decreased transit time.
  • Increases fecal bulk.
  • Retards starch hydrolysis and glucose absorption.
  • Mainly affects intestinal function.

Food sources:

  • (cellulose; hemicelluloses; lignins)
  • wheat
  • fruits and vegetables.

Sol. dietary fiber:

  • Increase transit time.
  • Slows gastric emptying & glucose absorption.
  • Lowers blood cholesterol.
  • Mainly affects metabolic rate.
  • Food sources:
  • (Pectins; gums; mucilages; gels)
  • Oat bran, legumes.

Quantity Vs Quality:

Fibre Rich foods:

  • Beans
  • Split peas.
  • Almonds
  • Peanuts.
  • Dried fruit.
  • Tuna.


  • 60gms. lean red/white meat, grilled fish.
  • Vegetables / salads.
  • 1 potato or rice.
  • Fresh or stewed fruits.
  • Tea/coffee.

IN BETWEEN:          

  • Fruit especially banana’s.
  • Milkshake suggestion:       1 tblspn. gelatine powder.
  • 3 egg whites.
  • 2 bananas.
  • 500 ml skim milk or soya milk.
  • 1 tblspn. honey.
  • 1 teaspn. FEROXIN*
  • 1 tablspn. protein-amino powder of your choice – optional.
  • Use of sustagen formula as a substitute for a milkshake.
  • 1000 ml of skim milk per day.

9 reasons why you should have a high fiber diet :

There are times when a high fiber diet is required.
1.     Short and long term constipation;
2.     flatulence and burping;
3.     bloating;
4.     general abdominal discomfort;
5.     Chrohns during remissions;
6.     chronic ulcers;
7.     sphincter incompetence;
8.     blood sugar abnormalities;
9.     acute and chronic diarrhea etc.

The clinical nature of your condition will determine the necessity for co-management between G.P. and naturopath.

Wholemeal ‘grainy’ bread is preferable, such as rye, wheat, sourdough, buckwheat etc. Avoid white, or semi-white bread. As a rule of thumb, choose unprocessed, raw foods. These are usually brown, for example, brown sugar, brown rice, brown pasta etc.   Oats, pure unprocessed bran, unprocessed muesli’s with dried fruits, Vitabrits, weeties, etc. are all acceptable.

4-5 serves / day. Include raw, green leafy and yellow vegetables/day. Steam for a limited time when cooking. Avoid boiling or frying.

2-4 serves / day. Raw fruit is preferable. Juicing, stewing, cutting, peeling, cooking…all reduce the nutrient content of fruit.
Nb. Apple pectin is particularly effective at binding food products in the gut.

1 serve/day (~100gms) unless of course, you are vegetarian. White meat is preferable, lean, tenderized and grilled in extra-virgin olive oil. Ask your Naturopath for information regarding how to obtain adequate protein if you are vegetarian.

3-7 per week. Soft boiled or poached.

300ml per day. Skim is preferable, and Soya milk as an alternative. Your Naturopath can provide further alternatives to milk.
Yogurt (Jelna) is recommended to supplement a breakfast meal and replenish bowel flora. This is turn facilitates bowel motility.

15gms per day. Low salt, poly-unsaturated margarine is preferable. Extra-virgin Olive oil is recommended, as is cold pressed oils such as linseed, sunflower, cod-liver, salmon oils. Cheeses should be less than 10% fat.

Dr. Andrew Arnold talks about 35gms. of water per Kg body weight being optimal.

This means the average 70 kg individual requires 2.5 liters per day. This increases as the temperature of the climate increases.   Fluids should be avoided during a meal, and 1/2 hour before and after a meal. Fluids should be lukewarm and contain a squeeze of lemon and Swedish bitters.

Call 59984554 to make an appointment with one our Naturopaths or visit us online for more info.www.cranbournefamilychiro.com.au

About the author:

Dr. Andrew Arnold is a Chiropractor at Cranbourne Family Chiropractic and Wellness Ctr.

Category: Nutrition

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