A Cup of Coffee: How Not To Die (Part VI in a series)

Welcome back! Last week we talked about childhood obesity rates. If you missed this blog and want to catch up, click HERE.

This week, our Osteopathic Doctor, Dr. Ross, explains why fiber is so important to our diet. So, grab A Cup of Coffee and let’s chat!

What is so important about fiberOver the last 100 years our overall fiber intake has been reduced from 60-100 grams daily to an average of 14 grams per day.  Fiber is like the skeleton of plants.  There is no fiber found in animal products….therefore, our switch to more animal based products has resulted in an extreme reduction in the amount of fiber in our diets.  Let’s explore some of the benefits of fiber (fiber from whole plant foods not the fiber found in the supplement aisle, like Metamucil).  

Fiber feeds our good bacteria and the resultant products feedback to our brain to turn off the urge to eathttps://nutritionfacts.org/video/paleopoo-what-we-can-learn-from-fossilized-feces/  .  Fiber hooks up with cholesterol and extra estrogen and speeds transport of carcinogens thru our gut resulting in decreased rates of heart disease, colon and breast cancer.   For every 10 grams of fiber you add to your diet you will decrease your risk of heart disease and colon cancer by 10%.  Yes….that is for every 10 grams! If you increase your fiber intake by 50 grams daily, you reduce your heart disease and colon cancer risk by 50%.  All plants have fiber.  For example, there is 3gm in an average serving of fruit4 gm in an average serving of veggie4 gm in a serving of oatmeal, 6-7 gm in a serving of beans or lentilsThere is no fiber in any animal product.      https://www.pcrm.org/health/healthcare-professionals/nutritioncurriculum/nutrition-curriculum-session-7-weight-loss  

So stop worrying about how much protein you are getting and focus on increasing the amount of fiber in your diet. 

Best of Health

Charlie Ross DO      Westfir, Oregon


  1. There are a lot of shocking reads in this world that lead to confusion when it comes to making healthy food choices. I personally choose to follow the science of healthy nutrition. I follow Dr. Greger’s advice because he reviews every article around the world on nutrition that is in English and shares all his references for free..so I can come to my own conclusions. Fiber Menace is another distraction on the road to health. It is your choice to follow the advice of anyone you choose..but be wary of following a good sounding book vs the actual science of healthy nutrition.

  2. Have a question,
    Where did must eat fiber come from?
    Because after I read “Fiber Menace” I was SHOCKED ! Have you read it ? if you haven’t, you should.

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