The Vitamin D Cure

There is about 3 grams of fiber in a bowl of plain oatmeal with skim milk. There is about 1 gram of fiber in a cup of spinach. There is about 1.5 grams of fiber in one medium sized tomato. There are 4 grams of fiber in a serving of green beans. One medium red skinned potato has 3 grams of fiber. So a meal with a 3 ounce serving of lean meat, salad, potatoes and green beans has almost 10 grams of fiber or the equivalent of 3-4 bowls of cereal and no more calories than the bowl of cereal.

Three long term studies looking at the ability of supplemental grain fiber to reduce the recurrence of colon polyps and/or the development of colon cancer all FAILED to show any benefit to supplementing cereal fiber. Cereal does not prevent colon cancer.

Cereal fiber lowers total cholesterol on average 5 percent and lowers bad cholesterol (LDL) on average 9 percent. So if your total cholesterol is 300 it will go down by 15 points to 285 by eating oatmeal for breakfast. Not very impressive!

I am not saying there is no benefit to fiber but it comes best from vegetables and fruits. Studies looking at the effect of these sources of fiber show a reduction in all bowel cancers. Increased vegetable intake is also associated with a lower risk of heart attacks and strokes. The mantra is green NOT grain (see Chapters 2 and 6).