Fight off four devastating diseases with a single nutrient

In this internet age of hyped-up health claims, you may be skeptical when you hear that one nutrient, supplement, food, etc. can prevent a major disease (let alone several major diseases).

Health, after all, can’t be reduced to one component. It’s about the bigger picture…

You can take all the vitamin D you want, but if you’re not also getting enough vitamin A, B, C and E, you’ll end up sickly, weak and struggling to get up off the couch.

Or you can eat a pound of antioxidant-rich blueberries every day, but unless you’re also eating lettuce, eggs, yogurt, salmon, quinoa and broccoli, you’re probably going to have some serious health problems (and possibly some serious diarrhea… that’s a lot of blueberries).

It’s important to get ALL the essential vitamins, ALL the disease-fighting nutrients, and ALL the healthy foods. No one’s denying that.

But there is one nutrient that makes a big dent in your disease risk and a big difference in your health all on its own…

That doesn’t mean you should ignore the others. But you should prioritize this nutrient with the same urgency you prioritize bug repellant when you’re camping in the summer… because legs riddled with mosquito bites are nothing compared to a body riddled with chronic diseases…

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Fiber fights chronic diseases better than anything else

If you want to prevent four of the most devastating diseases, the nutrient you should prioritize above all else is (drumroll, please) ….

Fiber!

A new scientific analysis published in The Lancet found that eating lots of fiber reduces the risk of dying from:

• Heart disease
• Stroke
• Type 2 diabetes
• Colon cancer

These results came from an analysis of 185 observational studies and 58 clinical trials conducted over four decades. They included over 4,600 people. Based on the number of participants and length of time, they should be pretty darn reliable.

They found that eating more fiber rather than less reduced the risk of succumbing to these common diseases by 16 to 24 percent. And the more fiber people ate, the better…

For each additional 8 grams of dietary fiber, the risk fell by another 5 to 27 percent.

Related: The fiber-fat connection you shouldn’t ignore

“What really surprised us was the range of conditions that higher intakes of dietary fiber seemed to improve,” said study author Andrew Reynolds, a postdoctoral research fellow at the University of Otago in New Zealand. “Heart disease, type 2 diabetes and [colon] cancers are some of the most detrimental diseases of our time.”

Please, don’t forget about fiber

Most of us are eating far too little fiber….

If we want to stay healthy, the minimum amount of dietary fiber we should eat daily is 25 to 29 grams. That’s an acceptable starting point if we want to avoid disease, according to researchers. But the average American is eating a measly 15 grams per day.

Is it any wonder that nearly half of the U.S. population has one or more chronic diseases?

So, start eating more fiber… and start now. It’s a relatively risk-free way to improve your health. Worst case, you overdo it and spend your afternoon break in the bathroom. If that happens, just dial it down a bit.

You don’t need fiber supplements. Just get your fiber from foods like fruits, vegetables, legumes, nuts, seeds, and whole grains. Here are a few fiber-filled foods to add to your diet right away:

• 1 cup of split peas (16 grams)
• 1 cup of lentils (15.5 grams)
• 1 cup of black beans (15 grams)
• 1 cup of baked beans (10 grams)
• 1 ounce of chia seeds (10 grams)
• 1 cup of green peas (9 grams)
• 1 cup of raspberries (8 grams)
• 1 cup of whole wheat spaghetti (6 grams)
• 1 cup of barley (6 grams)
• ¾ cup bran flakes (5.5 grams)
• 1 medium pear (5.5 grams)
• 1 cup of quinoa (5 grams)
• 1 cup oatmeal (5 grams)
• 1 cup of broccoli (5 grams)
• 1 cup of turnip greens (5 grams)

Sources:

1. More proof high-fiber diets help prevent cancers, heart disease — MedicalXpress
2. High intake of dietary fiber and whole grains associated with reduced risk of non-communicable diseases — MedicalXpress
3. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses — The Lancet
4. About Chronic Diseases — National Health Council
5. Chart of high-fiber foods — Mayo Clinic