By Alison BAilin BAtz

Did you know that one of the most powerful tools we have in the fight against heart disease, cancer, diabetes and more can be found on a plate?

“Food is fuel. Food is nutrition. Food fights everything,” says Frank W. Jackson, M.D. “Unfortunately, food can go either way; fighting for good health or a lifetime of disease.”

This March, which is the 40th anniversary of National Nutrition Month, is the perfect time to look at the foods we eat—and don’t eat—each day, and how every bite affects our bellies, booties and beyond.

National Nutrition Month—A Brief HistoryThe first National Nutrition Month was launched in 1973 by

the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) and focused on the theme of “Invest in Yourself—Buy Nutrition.”

Over the years, the messaging and campaign became more sophisticated as researchers uncovered more and more data connecting food, nutrition and wellness.

This year, the campaign focuses on encouraging Americans to eat right, but to do it their way, understanding that we all have different needs, preferences and family histories that go into our food choices, both good and bad.

“Among the biggest food mistakes nearly every American continues to make, however, involves our ever-decreasing daily allotment of fiber,” says Jackson. “There has been an exponential decline of fiber in Western diets over the past 100 years, at the exact same time that every single GI-related disease has danger-ously escalated.”

National Nutrition Month reminds us about the benefits of healthy eating

Fabulous Fiber Findings

48 Go Gilbert! • march 2013

Go Feel Good! | body, mind and soul

Frank W. Jackson, m.D.

Fiber and diseaseThere is a direct connection to our lack of fiber intake and

nearly every disease—from cancer to heart attack to diabetes—whether it is GI-related or not.

“Aside from family history and smoking, what we put into our bodies is the most critical factor on whether someone gets cancer—or not,” says Murali Murty, M.D., of the Arizona Center for Cancer Care. “When bad bacteria outnumber the good, polyps form, tumors grow, and cancer develops.”

And bad bacteria’s best friend? Sugar.According to Murty, nearly 20% of the total calories in

American diets comes from added sugar via soda, energy drinks, sports drinks, desserts, fruit drinks, ice cream and other candies.

Murty says other diseases linked to lack of fiber and excessive sugar include:

Heart disease•Irritable Bowel Syndrome•Colon gas and flatulence•Diverticulosis•Crohn’s disease•Ulcerative colitis•Constipation•Diarrhea•Rectal bleeding•Hemorrhoids•Anal fissures, fistulas and abscesses •

Fiber and YouAccording to Jackson, there are many types of fiber that have

been discovered in plants, including various types of starches, lignins, cellulose and others. These were of interest to plant

march 2013 • Go Gilbert! 49

chemists, but not to physicians. Then in the 1980s, it was discov-ered that fiber could broadly be separated into insoluble and soluble types.

“Insoluble fiber does not dissolve in water, is not fermented or broken down by colon bacteria, but does retain lots of water in the colon and so provides a larger, softer stool,” Jackson says. “Soluble fiber, on the other hand, is broken down and fermented by colon bacteria, transforming the colon into one of our most valuable health organs.”

In the past 15 years, the difference between these two fibers, insoluble and soluble, has become increasingly important, espe-cially with the discovery of prebiotic soluble fibers.

Prebiotic Soluble FibersDid you know that our bodies produce many types of good

bacteria, responsible for improved immune system function, bone health, decreased risk of heart disease and even weight control?

Or that our colons are the best incubator for these bacteria?Or that prebiotic soluble fibers are good bacteria’s best fuel

source?“The colon provides a warm, moist and oxygen-free envi-

ronment for these beneficial bacteria to grow, with the help of prebiotics as a fuel source,” Jackson explains.

According to Jackson, the two most-studied prebiotics today are insulin, which feeds the left side of the colon, and oligofruc-tose, which feeds the right.

Prebiotics are most common in: wheat, onions, bananas,

Bonus Nutrition Tipsas part of its campaign to increase americans’ daily

fiber and nutrient intake, the academy of Nutrition and Dietetics has provided a helpful list of ways to enjoy more fruits and vegetables. Some of our favorite tips:

think italian: top your favorite pizza with vegetables, • including broccoli, arugula, spinach and green peppers.mix up your breakfast with a fruit smoothie.• crunch on veggies during march madness, rather than • chips or crackers.Don’t settle for green salads—add orange carrots, green • peppers and red onions for a touch of healthy color.Get saucy with fruit; blend your favorites and substitute • for butters, jams and syrups.

garlic, leeks, chicory root, Jerusalem artichokes, wild yams, agava and jicama.

“But based on Americans’ average diets, most folks are getting 80% of their fibers from wheat and onions, which can be processed to the point of uselessness,” he notes.

As a result, many Southeast Valley residents are turning to prebiotic supplement programs, like Prebiotin, readily available at neighborhood Sprouts Markets, Coopers Nutrition shops and Hi-Health stores around the Valley. Most prebiotics supplements are mildly sweet to the taste and have a daily recommended intake. They can be easily added to one’s morning coffee or tea, as well as taken directly with water. n