Facts About Fiber

By Dr. Rick Tague

Facts About Fiber

Most Americans consume only 10-15 grams of fiber per day.  This falls short of the recommended 20-38 grams per day depending on age, health and gender*.  Fiber has shown benefit in colon disease, constipation, hemorrhoids, diverticulosis, hiatal hernia, irritable bowel syndrome, varicose veins, diabetes mellitus, high cholesterol, and obesity.

Plants such as fruits,vegetables, and beans are quality carbohydrates that are loaded with natural fiber.   There are nuts and whole grains that are good sources of fiber as well.  Fiber helps you feel full, may help prevent peaks and valleys in your blood sugar levels, and also helps improve blood cholesterol levels.  Fiber also slows down the absorption of other nutrients…including carbohydrates, thus lowering peaks in blood sugar levels.

There are two primary types of fiber:  Water-Soluble Fiber and Water-Insoluable Fiber.  Water-Soluble fiber forms a gel in water and is known to provide four key benefits:  it can reduce and stabilize blood sugar levels; it will decrease cholesterol levels; it will reduce hunger; and it assists in weight loss and maintenance.  Water-Insoluable fiber (wheat bran, peas, beans, bran cereal, apples) helps prevent colon cancer, multiple other colon diseases and probably breast and other cancers (research ongoing).  It does not have a lowering effect on cholesterol.

CFN Fulfill fiber mix is an EXCELLENT source of Water-Soluble fiber.  It is a high quality soluble fiber of inulin and partially hydrolyzed guar gum.  CFN Fulfill provides 5 grams of fiber per serving.  Just mix it with at least 8 oz. of cold water, shake or stir, and you’re ready to go!  Start with a low daily dose and work up to larger doses to allow the intestines time to adapt to the added fiber.  You may use CFN Fulfill up to 4 times per day (before meals and at bedtime) for maximum results**.  Since CFN Fulfill is a non-thickening fiber, it is safe for anyone.

Get some CFN Fulfill at the Dr. Tague Nutrition Store!

CFN Fortified Flax is another good source of fiber.  Each 2 rounded Tbsp serving provides 6 grams of dietary fiber.

Get some CFN Fortified Flax at the Dr. Tague Nutrition Store!

And don’t forget the CFN Soy Nuts!  Not only are they a great source of fiber, providing 8 grams per serving, but a great source of protein as well, providing 15 grams per serving! Pick some up at your next visit or call our Topeka office to order a direct shipment (1-877-273-8446).

* National Academies Institute of Medicine recommends

the following fiber intake per day:

Men aged 50 or younger 38 grams, over age 50, should get 30 grams.

Women aged 50 or younger 25 grams, over age 50 should get 21 grams.


Some good sources of fiber are:

*  CFN Soy Nuts – 8 grams per serving

*  CFN Fortified Flax Meal – 6 grams per serving

*  Navy Beans – 19 grams per cup

*  Lentils – 16 grams per cup

*  Artichokes – 10 grams

*  Raspberries – 8 grams per cup

*  Oatmeal – 8 grams per cup

Nutritional Resources

Flax SeedFlax Seed

Rick Tague, M.D., M.P.H. & T.M. is a nutrition & weight loss specialist and the Founder & Medical Director of the Center for Nutrition and Preventive Medicine, P.A.

Dr. Tague is an Alpha Omega Alpha honors graduate of Tulane University School of Medicine in New Orleans. He also holds a Masters Degree in Public Health from Tulane. Dr. Tague is board certified by the American Board of Obesity Medicine and the American Board of Family Medicine. His medical practice has focused on optimum health, nutrition, and weight loss since 1996.

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