Doctor Oz, June 13, 2018, sheds new light on how fiber has been shown to help rid the body of inflammation and may be able to help fight cancer and other diseases. Tanya Zuckerbrot says the new studies have proven to help reduce cardiovascular disease and diabetes. Oz says fiber actually helps build the good bacteria in your gut. Good bacteria helps rid the body of toxins. Tanya says fiber is digestible in the gut and boost the body’s ability to fight off diseases. Oz says he has a special 28 day plan to rid the body of inflammation using fiber.
28 Day Inflammation Busting Plan
Oz says the first step is to eliminate inflammation causing foods like alcohol, artificial sweeteners, dairy, fried foods, foods made with refined flour, and sugar. This will be hard for a lot of people as those food groups are most of their diet. But this will pay off in the long run.
Days 1 to 7: Eat a High Fiber Breakfast
Oz points out that increasing fiber intake too fast can cause discomfort and gas. He says to gradually increase your fiber intake to 28 grams a day gradually and start with breakfast. Tanya says to eat what she calls fake oatmeal. this is a bowl of bran buds and topping it with fruit means you start the day off with 21 grams of fiber.
Days 8 to 28: Add cabbage soup for lunch
Oz says to make sure you drink plenty of water during the whole plan. Once you have been eating high fiber breakfasts for 7 days it is time to add cabbage soup to your lunch meal. Cabbage is naturally low in calories and high in antioxidants. This makes it the perfect addition to ridding the body of inflammation.
Days 8 to 28: Beans and Meat
Tanya says beans are very high in fiber and combined with lean meat like turkey make the perfect dinner. Oz adds to make sure half the meal is beans and half lean meat. This will keep you full and help you sleep better without indigestion.
Snack on High Fiber Treats
Oz knows many like to have a snack between meals. He suggests a cup of berries as they have 4 grams of fiber and are also loaded with antioxidants. This is the perfect way to stick to the plan and boost fiber intake for the day.
Following these guidelines will easily allow you to reach the goal of at least 28 grams of fiber per day. Oz says the key is to slowly build up the fiber intake so you don’t have any nasty side effects like gas and bloating.
Photo courtesy of Dr. Oz