Bulk Up to Lower Inflammation

by Kelley Herring

You’ve likely heard (and seen) quite a bit lately on a “miracle” substance that is proven to foster weight loss, improve gastrointestinal health, protect the heart, and even guard against
cancer.

Food manufacturers are boosting it in their products (and proudly displaying it on the labels), TV commercials exposing taut tummies urge you to get more by whirling it into juice or water, and a recent book suggests getting 35 grams every day is the key to losing weight and staying healthy for life.

What is this miracle substance? Fiber!

Although devoid of calories, this “non-nutritional vital nutrient”, is anything but lacking when it comes to your health. And new research shows yet another way roughage (as mom calls it) can help prevent one of the major causes of chronic disease—inflammation.

A recent study published in the American Journal of Clinical Nutrition examined the relationship between C-reactive protein (CRP), a marker of inflammation and a predictor of future heart disease and diabetes, with dietary fiber. The study evaluated the body composition, CRP, diet and physical activity of 524 people. At the end of the study, researchers found CRP levels in the body were inversely associated with the total fiber in the diet.

Bulk up to keep inflammation down. For maximum benefit, get a variety of plant-based foods that provide both soluble and insoluble fiber like these:

• Black beans, ½ cup: 7.5 grams
  
• Chickpeas, 1/2 cup: 6.2 grams
  
• Kidney beans, 1/2 cup, cooked: 5.8 grams
  
• Navy beans, 1/2 cup, cooked: 5.8 grams
  
• Northern beans, 1/2 cup, cooked: 5.6 grams
  
• Pinto beans, 1/2 cup, cooked: 7.4 grams
  
• Brussels sprouts, 1 cup: 6.4 grams
  
• Apple: 5.7 grams
  
• Pear: 5.1 grams
  
• Whole wheat spaghetti, 1 cup: 6.3 grams
  

You can also use our Personalized Recipe Search to find recipes highest in fiber.

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Are You Getting Enough of This Anti-Inflammatory Elixir?

This essential fat dramatically reduces inflammation. Some studies show it can slash the markers of inflammation by up to 30%.

But close to 90% of us don’t get enough!

Learn what it is and how much you need every day in Fats That Heal, Fats That Harm (p. 14) and the test you should take to find out if your oil is low in 20 Tests Your Doctor Hasn’t Performed, And Should! (p. 13)

Click here to learn more...

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