Recent findings from two long-term large-scale studies of men suggest that high fiber intake can significantly lower risk of heart attack. Men who ate most fiber-rich foods (35 grams a day, on average) suffered one-third fewer heart attacks than those who had lowest fiber intake (15 grams a day), according to a Finnish study of 21,903 male smokers aged 50 to 69, published in December 1996 issue of Circulation. Earlier in year, findings from an ongoing U.S. study of 43,757 male health professionals (some of whom were sedentary, overweight or smokers) suggest that those who ate more than 25 grams of fiber per day had a 36 percent lower risk of developing heart disease than those who consumed less than 15 grams daily. In Finnish study, each 10 grams of fiber added to diet decreased risk of dying from heart disease by 17 percent; in U.S. study, risk was decreased by 29 percent.

These results indicate that high-fiber diets may help blunt effects of smoking and other risk factors for heart disease.

Obesity: Because insoluble fiber is indigestible and passes through body virtually intact, it provides few calories. And since digestive tract can handle only so much bulk at a time, fiber-rich foods are more filling than other foods--so people tend to eat less. Insoluble fiber also may hamper absorption of calorie-dense dietary fat. So, reaching for an apple instead of a bag of chips is a smart choice for someone trying to lose weight.

But be leery of using fiber supplements for weight loss. In August 1991, FDA banned methylcellulose, along with 110 other ingredients, in over-the-counter diet aids because there was no evidence these ingredients were safe and effective. The agency also recalled one product that contained guar gum after receiving reports of gastric or esophageal obstructions. The manufacturer had claimed product promoted a feeling of fullness when it expanded in stomach.

Recent research suggests that as much as 35 grams of fiber a day is needed to help reduce risk of chronic disease, including heart disease. A fiber supplement can help make up shortfall, but should not be a substitute for fiber-rich foods. "Foods that are high in fiber also contain nutrients that may help reduce risk of chronic disease," Saltsman notes. In addition, eating a variety of such foods provides several types of fiber, whereas some fiber supplements contain only a single type of fiber, such as methylcellulose or psyllium.

To fit more fiber into your day:

Read food labels. The labels of almost all foods will tell you amount of dietary fiber in each serving, as well as Percent Daily Value (DV) based on a 2,000-calorie diet. For instance, if a half cup serving of a food provides 10 grams of dietary fiber, one serving provides 40 percent of recommended DV. The food label can state that a product is "a good source" of fiber if it contributes 10 percent of DV--2.5 grams of fiber per serving. The package can claim "high in," "rich in" or "excellent source of" fiber if product provides 20 percent of DV--5 grams per serving.

Use U.S. Department of Agriculture's food pyramid as a guide. If you eat 2 to 4 servings of fruit, 3 to 5 servings of vegetables, and 6 to 11 servings of cereal and grain foods, as recommended by pyramid, you should have no trouble getting 25 to 30 grams of fiber a day.

Start day with a whole-grain cereal that contains at least 5 grams of fiber per serving. Top with wheat germ, raisins, bananas, or berries, all of which are good sources of fiber.

When appropriate, eat vegetables raw. Cooking vegetables may reduce fiber content by breaking down some fiber into its carbohydrate components. When you do cook vegetables, microwave or steam only until they are al dente--tender, but still firm to bite.

Avoid peeling fruits and vegetables; eating skin and membranes ensures that you get every bit of fiber. But rinse with warm water to remove surface dirt and bacteria before eating. Also, keep in mind that whole fruits and vegetables contain more fiber than juice, which lacks skin and membranes.

Eat liberal amounts of foods that contain unprocessed grains in your diet: whole-wheat products such as bulgur, couscous or kasha and whole-grain breads, cereals and pasta.

Add beans to soups, stews and salads; a couple of times a week, substitute legume-based dishes (such as lentil soup, bean burritos, or rice and beans) for those made with meat.

Keep fresh and dried fruit on hand for snacks.

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For a nutritionally sound-eating plan, refer to my "Eating for Health, Happiness and Successful Weight Control" (http://www.healthproductsusa.net/free_diet_health.htm) or, for a more structured diet, consider WebMD's weight loss program ("https://diet.webmd.com/webmddiet/default_main.aspx?referrer=1111_006_0000_0013&secure=1"), which I highly recommend.

Unfortunately, even healthiest of diets will be somewhat nutritionally deficient due to processing, cooking, and mineral deficient soil. Many food-processing methods, such as pasteurization, destroy essential nutrients necessary for good health. Cooking food also removes many nutritional elements. For decades, our farming soil has been virtually devoid of 74 minerals necessary to sustain life (see http://www.healthproductsusa.net/govreports_health.htm). Consequently, no matter how much healthful food we eat, without supplementation we are still "starving" for nutrients. Therefore, as part of a comprehensive health maintenance regimen, I recommend that all my patients take a high-quality multivitamin (ingredients will differ for men and women), an absorbable mineral complex (either colloidal or an above-sea coral mineral), CoEnzyme Q10, an omega EFA group, methyl sulfonyl methane (MSM), chondroitin, colostrum and an immune system support supplement (as such beta-1,3D glucan). It is important to note, however, supplements do not replace healthful food. Their function is exactly as their name, "dietary supplements." Patients that have incorporated a varied, healthful diet coupled with a consistent supplementation program report notably fewer ailments, with exception of pre-existing conditions.

For patients with pre-existing conditions or new patients with previously undiagnosed conditions, I will, in many cases, prescribe additional supplements based on: dietary deficiency that may be causing condition, case history, medical profile, symptomology and test results. I consider pharmaceuticals a second tier modality and surgery and/or hospitalization a final option unless otherwise indicated. Connective tissue and bone ailments are most easily treated with supplements and have most dramatic results. Vitamin K1, silica, chrondoitin, MSM, minerals, collagen and elastin are all elements that will facilitate connective tissue and bone (joint) ailment recovery. I could cite a litany of conditions that were markedly improved. Suffice to say, there have been very few patients, whether their condition(s) were minor or chronic, who did not realize at least some relief after taking recommended supplements for an appropriate period of time. To their pleasant surprise, many patients also experience unexpected ancillary health improvements beyond that of targeted condition.

Although I have not methodically tracked recovery success rate, I feel confident in reporting that a significant percentage of my patients have responded well to a nutrition modality. To extent that use of more traditional modalities were not required.

For defintive proof that supplements can heal, read remainder of Dr. Parsons' article which can be found at Health Products USA (http://healthproductsusa.net).