A core component of the Osteoporosis Reversal Program‘s RESTORE protocol is a pH-balanced diet that's scientifically proven to build strong and healthy bones. It also confers many other essential health benefits in addition to supporting bone remodeling.
Fiber is an excellent example of this overlap. Studies have provided stark evidence of the power of fiber to support heart and brain health. In today’s article, we'll look at the science behind fiber found in carbohydrates, why they should be part of your diet, and how the 80/20 pH-balanced diet is designed to take advantage of fiber’s many benefits.
High Fiber Intake Cuts Heart Disease Risks
A landmark review study commissioned by the World Health Organization (WHO) has concluded that consuming more fiber prevents heart disease and early death.1
Researchers examined the data of 185 observational studies and 58 clinical trials. They found that for every additional 8 grams of fiber participants consumed each day, they were 5-27% less likely to experience coronary heart disease, type 2 diabetes, colorectal cancer, or early death.1
Those who ate the most fiber saw a 15-30% reduction in death from all causes. The researchers have recommended eating 25 to 29 grams of fiber per day, and ideally more than 30g, to receive the benefits found in the studies.1
The lead author of the study noted that fiber consumption has been on the decline due to the popularity of low-carb diets. It is nearly impossible to get the recommended amount of fiber while avoiding whole grains, legumes, and other healthy carbs. The findings have been controversial because of their direct conflict with currently fashionable low-carb diets.
The data in the reviewed studies were for dietary sources of fiber, leaving questions about whether fiber supplements have the same benefits. Fibrous fruits and vegetables are an important part of a healthy diet, but it's challenging to get enough fiber without regularly eating whole grains, nuts, and beans.
The extensive protective effects of fiber call the safety of low-carb diets into question, but a fiber-rich diet aligns with the 80/20 pH-balanced diet recommended in the Osteoporosis Reversal Program.
An extensive review study has concluded that eating 25g or more of fiber each day reduces the risk of death from all causes, including heart disease and colorectal cancer.
High Carb/Low Protein Fiber-Rich Diet Preserves Brain Health
Advocates for calorie restriction have long argued that the practice of severely limiting the number of calories you eat can preserve brain health and prevent cognitive decline. But recent research has offered an easier way to achieve the same results.
A new study published in the journal Cell Reports compared the effects of caloric restriction and a low protein, high carbohydrate diet on the brains of aging mice. The researchers found that the low protein, high carbohydrate version provided the same neurological benefits as calorie restriction, which include improving cardiometabolic health, maintaining the structural integrity of the hippocampus, and maintaining cognitive function during aging.2
Many people find calorie restriction very difficult to practice, and when you eat less, it can be harder to include the variety of foods you need to get the nutrients good health requires. The results of this study are excellent news.
The 80/20 pH-balanced diet already contains a low protein high carbohydrate ratio that provides access to the cognitive benefits described in this study. You don't have to starve yourself to protect your neurological health, and your bones need the range and variety of nutrients provided by a robust heterogeneous diet.
A study found that a low protein, high carbohydrate diet provides the same neurological benefits and protections as severe calorie restriction.
Fiber Helps You Build Bone
A study published in the journal Nature Communications examined the relationship between fiber, short chain fatty acids (SCFAs), and bone loss.
Fiber ferments in the digestive system and produces SCFAs. The researchers compared the effects of supplementation with SCFAs, high fiber diets, and control diets in laboratory mice. They found that the mice who were given the SCFAs and the high fiber diets both experienced increased bone mass, decreased osteoclast numbers, and less evidence of bone loss compared to the control mice.3
This result led the authors to conclude that “diets increasing the endogenous production of SCFA may provide a powerful instrument to balance osteoclast activity and inhibit bone resorption.”3 The endogenous (within the body) production of SCFA, in which the body produces the fatty acids via the digestive process, is easily increased by eating more fiber.
Another study with 14 healthy postmenopausal women compared daily consumption of zero, 10, and 20 grams of soluble corn fiber over 50 days. The researchers found a positive relationship between fiber consumption and bone calcium retention.2
The participants with the highest fiber intake experienced significantly increased calcium retention, and their bone calcium balance improved by an estimated 50mg per day.4
The findings of these two studies make fiber an indispensable part of every Saver's diet.
Multiple studies have found that a high fiber diet significantly increases bone calcium retention and bone mass.
How To Get Fiber
Fiber is easy to come by in many delicious forms. These are the foods that contain the most bone-building fiber, many of which are Foundation Foods:
- Whole grain bread*, pasta, and cereal
- Black beans*
- Pumpkin seeds*
- Sunflower seeds*
- Chia seeds
- Brown rice*
- Baked Potatoes (with the skin)
- Brussel sprouts*
- Collard greens*
- Artichoke hearts*
Whole Grains For Whole Health
The findings in the studies you learned about today underscore the importance of fiber consumption for a long and healthy life, as well as for strong bones.
It's no coincidence that an 80/20 pH-balanced diet emphasizes healthy carbs while reducing acidifying animal protein. Savers have been on the right track all along!
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