Millar Chiropractic - Madison Al

10/09/2024

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We practice integrative medicine, functional family medicine, non-surgical regenerative medicine and physical rehabilitation.

09/22/2024

Health Benefits of Soluble and Insoluble Fiber and Disease Prevention

Greg Millar, DC PhD CPFM
Millar Functional Medicine
Huntsville, Alabama

Fiber is an essential part of a healthy diet. BUT!!! what kind of fiber and how much is very important. We've all heard that we need fiber but other than that we not sure.

This article will provide a good overview on the fundamentals of eating fiber. Fiber is a type of carbohydrate that the body can't digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested.

There are two main types of dietary fiber: SOLUBLE and INSOLUBLE. Both are important for health, digestion, and preventing diseases. But what's the difference?

SOLUBLE FIBER
Soluble fiber attracts water and turns to gel during digestion. This slows digestion down.

What foods have mostly soluble fiber?

Soluble fiber can be found in many common foods, including:
Oats
Barley
Apples
Citrus fruits
Carrots
Beans and legumes
Brussels sprouts
Sweet potatoes

INSOLUBLE FIBER
Insoluble fiber traps and holds onto water pulled from the intestines. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

What foods have insoluble fiber?

Foods rich in insoluble fiber include:
Whole wheat
Brown rice
Nuts and seeds
Cauliflower
Green beans
Zucchini
Dark leafy greens
Peppers

Health Benefits of Soluble and Insoluble Fiber and Its Implication in Disease Prevention

You Need a Combination of Soluble and Insoluble Fiber:
Soluble fiber is excellent for supporting cardiovascular health, while insoluble fiber supports healthy digestion and regularity.

A balanced diet that includes a variety of fruits, vegetables, whole grains and legumes will help you meet your fiber needs and reap the benefits of both types.

What is the Optimal Amount of Soluble and Insoluble Fiber One Should Have Per Day? The recommended daily intake of fiber is 25–30 grams (or up to 38 grams), with a good balance between soluble and insoluble fiber.

Many health experts recommend aiming for about a 1:3 ratio of soluble to insoluble fiber.

This can be achieved by eating a variety of fiber-rich foods. Fiber is important for a healthy diet because it has many health benefits, including:

Heart Disease and Fiber:
Dietary fiber can help prevent heart disease in a number of ways, including:

Lowering cholesterol
Reducing inflammation
Lowering blood pressure
Reducing the risk of stroke and type 2 diabetes
Diabetes and Fiber

Dietary fiber can help prevent diabetes in a number of ways, including:

Research has consistently shown that, for people with type 2 diabetes, eating more fiber can help improve blood glucose control. The human body is unable to absorb and break down fiber. Because of this, fiber does not cause a spike in blood glucose the way other carbohydrates can.

Cancer and Fiber:

Fiber can help prevent cancer in a number of ways, including:

Fiber binds to carcinogens and helps to expel them from the body through stool.
Fiber is converted into short-chain fatty acids by bacteria in the colon, which can reduce the ability of cells in the intestine to become cancerous.
Fiber helps to increase the size and frequency of bowel movements, which can dilute the contents and reduce the time harmful chemicals spend in the bowel.
Fiber can help you maintain a healthy weight, which can reduce the risk of many cancers.
Fiber can bind bile acids, which can reduce cholesterol levels and decrease the risk of colorectal cancer growth.
Fiber can change estrogen production, which may lower the risk of breast cancer

Autoimmune Disease and Fiber

Fiber can help prevent autoimmune disease by:

Limiting autoimmune neuroinflammation
Dietary fiber can limit autoimmune neuroinflammation by restricting the activation, polarization, and migration of Th1.
Enriching good bacteria
Resistant starch can enrich good bacteria in the gut, which can help suppress the growth of bacteria that trigger autoimmune disease.
Increasing anti-inflammatory immune cells
Inulin, a type of fiber found in fruits and vegetables like bananas, asparagus, and garlic, can increase the number of regulatory T (Treg) cells, which are anti-inflammatory immune cells.
Intestinal Disorders and Fiber

Fiber can help prevent intestinal disorders by:

Softening stool and preventing constipation: Fiber adds bulk and helps stool move through the intestines more easily.
Reducing pressure in the colon: Fiber can help prevent flare-ups of diverticulitis.
Regulating stool frequency and consistency: Soluble fiber can help with this in people with irritable bowel syndrome (IBS).
Providing a substrate for beneficial bacteria: Fiber feeds the good bacteria in your gut.

Weight Loss and Fiber

Fiber can help with weight loss in a number of ways, including:

Feeling full
Fiber-rich foods can help you feel full longer, which can help you eat less and maintain a healthy weight.
Fiber slows down the speed at which food moves through your stomach and gut.
Soluble fiber absorbs water and slows the absorption of sugars into your bloodstream, which can help your body avoid storing fat.
Fiber feeds good gut bacteria, which can help with weight management

Dr. Millar's Comments:

Strive to obtain 25–30 grams (or up to 38 grams) of fiber per day, with a good balance between soluble and insoluble fiber to improve your health and wellness and decrease the above listed disease risks.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

08/26/2024

Non-Surgical/Drug free pain relief is available right here in the Huntsville area! Advanced Medical Clinics LLC

09/18/2023

This location, Millar Chiropractic - Madison Al is closed. We encourage you to see us at our Millar Chiropractic - Huntsville location (256) 539-2000. After 28 years in chiropractic Dr. Millar is closing his practices and slowing down. Dr Millar said, "It has been my greatest joy in life to have served so many of you as your Chiropractor. I'm 70 years old and it's time to close some of these clinics and slow down." He went on to say, "I'm going to continue to practice functional medicine maybe three days per week at my Huntsville clinic for a couple of years. I want to enjoy retirement and travel some and play with my grandchildren."

If you need your medical records please call Tracy Millar at (256) 519-3550.
Thank You and God Bless
Dr. Millar

08/24/2023

You can give this one a try during that long meeting.

08/24/2023

Millar Chiropractic Madison AL has closed. We are referring Chiropractic patients to Millar Chiropractic- Huntsville and medical patients to Advanced Medical Clinics. Please clink below to see their website at Https://advancedmedclinics.com

Our non-surgical orthopedic trained Medical Doctor practices Regenerative Medicine Huntsville using Natural Treatments including Stem Cells from human cellular tissue/products, Platelet Rich Plasma Injections, Nutraceuticals and Homeopathic Remedies along with Chiropractic, Exercise Physiologist-Kin...

08/23/2023

A baby's brain, spinal cord and nerves form during the embryonic stage.

08/22/2023

08/20/2023

You can never start too early.

08/19/2023

Sitting all day can be rough on your body, try this simple desk stretch.