Archive for the ‘Maninis Ingredients’ Category

by Kris Gunnars

Eggs are among the most nutritious foods on the planet.

Just imagine… a whole egg contains all the nutrients needed to turn a single cell into an entire baby chicken.

However, eggs have gotten a bad reputation because the yolks are high in cholesterol.

In fact, a single medium-sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake.

People believed that if you ate cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.

But it turns out that it isn’t that simple. The more you eat of cholesterol, the less your body produces instead.

Let me explain how that works…

How Your Body Regulates Cholesterol Levels

Cholesterol is often seen as a negative word.

When we hear it, we automatically start thinking of medication, heart attacks and early death.

But the truth is that cholesterol is a very important part of the body. It is a structural molecule that is an essential part of every single cell membrane.

It is also used to make steroid hormones like testosterone, estrogen and cortisol.

Without cholesterol, we wouldn’t even exist.

Given how incredibly important cholesterol is, the body has evolved elaborate ways to ensure that we always have enough of it available.

Because getting cholesterol from the diet isn’t always an option, the liver actually produces cholesterol.

But when we eat a lot of cholesterol rich foods, the liver starts producing less (1, 2).

So the total amount of cholesterol in the body changes only very little (if at all), it is just coming from the diet instead of from the liver (3, 4).
Bottom Line: The liver produces large amounts of cholesterol. When we eat a lot of eggs (high in cholesterol), the liver produces less instead.

What Happens When People Eat Several Whole Eggs Per Day?

For many decades, people have been advised to limit their consumption of eggs, or at least of egg yolks (the white is mostly protein and is low in cholesterol).

Common recommendations include a maximum of 2-6 yolks per week. However, there really isn’t much scientific support for these limitations (5).

Luckily, we do have a number of excellent studies that can put our minds at ease.

In these studies, people are split into two groups… one group eats several (1-3) whole eggs per day, the other group eats something else (like egg substitutes) instead. Then the researchers follow the people for a number of weeks/months.

These studies show that:

In almost all cases, HDL (the “good”) cholesterol goes up (6, 7, 8).
Total and LDL cholesterol levels usually don’t change, but sometimes they increase slightly (9, 10, 11, 12).
Eating Omega-3 enriched eggs can lower blood triglycerides, another important risk factor (13, 14).
Blood levels of carotenoid antioxidants like Lutein and Zeaxanthine increase significantly (15, 16, 17).

It appears that the response to whole egg consumption depends on the individual.

In 70% of people, it has no effect on Total or LDL cholesterol. However, in 30% of people (termed “hyper responders”), these numbers do go up slightly (18).

That being said, I don’t think this is a problem. The studies show that eggs change the LDL particles from small, dense LDL to Large LDL (19, 20).

People who have predominantly large LDL particles have a lower risk of heart disease. So even if eggs cause mild increases in Total and LDL cholesterol levels, this is not a cause for concern (21, 22, 23).

The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people who are trying to stay healthy.

Bottom Line: Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in Total or LDL cholesterol. There may be a mild increase in a benign subtype of LDL in some people.

Eggs and Heart Disease

Many studies have looked at egg consumption and the risk of heart disease.

All of these studies are so-called observational studies. In studies like these, large groups of people are followed for many years.

Then the researchers use statistical methods to figure out whether certain habits (like diet, smoking or exercise) are linked to either a decreased or increased risk of some disease.

These studies, some of which include hundreds of thousands of people, consistently show that people who eat whole eggs are no more likely to develop heart disease. Some of the studies even show a reduced risk of stroke (24, 25, 26).

However… one thing that is worth noting, is that these studies show that diabetics who eat eggs are at an increased risk of heart disease (27).

Whether the eggs are causing the increased risk in diabetics is not known. These types of studies can only show a correlation and it is possible that the diabetics who eat eggs are, on average, less health conscious than those who don’t.

This may also depend on the rest of the diet. On a low-carb diet (by far the best diet for diabetics), eggs lead to improvements in heart disease risk factors (28, 29).

Bottom Line: Many observational studies show that people who eat eggs don’t have an increased risk of heart disease, but some of the studies do show an increased risk in diabetics.

For the rest of the article please go to:


The statements in this website or any of its links are for
informational purposes only.They have not been evaluated
by the US Food and Drug Administration and are not intended
to diagnose, treat, cure or prevent any known or suspected,
disease. Any recommendations made are with the intent to
support the normal psychological and biochemical processes
of healing and good health.




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MANINIS® Gluten Free uses 7 ancient grains in the certified gluten-free blending of our mixes.  MANINIS Gluten Free Mixes contain at least four and as high as 6 in various combinations of the following ancient grains which are naturally gluten-free: Organic Millet, Teff, Organic Quinoa, Certified Gluten Free Oats, Flax, Organic Amaranth, Organic Sorghum.  Each grain in itself has amazing nutritional qualities.  Most important of all, because MANINIS Gluten Free is a family living with celiac disease, we have carefully chosen the growers of these ancient grains after many years of testing and retesting to be sure they could provide us with consistent gluten-free results.  The following information gives you an overview of the origin and nutritional content of each of these grains:


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By Dr. Mercola

The idea that salt is bad for you and contributes to heart disease is an idea that has become more or less cemented as dogma in the West. Where did this idea come from? And more importantly, is it true?

My intention today is to show you the fallacy of the notion that salt is generally bad for you, and how salt has been indicted by so-called nutritional “experts,” as well as by government regulators, without a fair trial. When you look at what the research actually says, I believe you will be convinced that salt is not only relatively benign but is a major nutritional goldmine, IF you consume the right kind.

You have probably had the benefits of a low-salt diet drummed into your head for years.

However, decades of scientific research have failed to prove ANY benefits of a low-salt diet, and in fact tend to show the opposite. Studies have also failed to prove salt’s connection to heart disease. I will show you where this mistaken idea originated… and the sound you hear may be cardiologists’ hearts breaking across the globe.

Salt is an Essential Nutrient

Salt is essential for life—you cannot live without it. Salt has always been important to human life on this planet. Even the word “salary” comes from the root “sal,”because Romans were paid in salt. African and European explorers traded an ounce of salt for an ounce of gold—salt was literally worth its weight in gold. Unrefined natural salt is important to many biological processes, including:

  • Being a major component of your blood plasma, lymphatic fluid, extracellular fluid, and even amniotic fluid
  • Carrying nutrients into and out of your cells
  • Maintain and regulate blood pressure
  • Increasing the glial cells in your brain, which are responsible for creative thinking and long-term planning.
  • Helping your brain communicate with your muscles, so that you can move on demand via sodium-potassium ion exchange

More than 80 percent of the salt most people consume is from processed foods. Indeed, there is far too much sodium in processed foods. But you shouldn’t be eating those foods anyway—sodium is just one of MANY ingredients in packaged foods that will adversely affect your health. The salt added to these convenience foods is mostly sodium—as opposed to natural salt, which is much lower in sodium. I’ll be discussing more of the differences between natural and refined saltshortly.

DASH-ing the Sodium Myth: Salt as the Scapegoat for Sugar

If you repeat something long enough, people will believe it’s true. And this seems to be the case with salt. The genesis of the sodium myth lies with one study that seemed to show a link between salt and hypertension.

Yes, just ONE study.

In 1997, the DASH-sodium study was conducted to determine whether or not a low-salt diet would control hypertension. The DASH diet consists largely of fresh vegetables and fruits, lean protein, whole grains, and low-fat dairy, and is very low in salt. But it’s ALSO low in sugar/fructose. So, while people on DASH diets do show reduced hypertension, the reason for this is not the reduction in salt, but the reduction in fructose.

Hypertension is actually promoted more by excess fructose than excess salt.

Researchers were so eager and personally invested in proving their salt theory that they completely overlooked other factors, thereby drawing the wrong conclusion altogether. This is where the sodium myth really gained its footing. Salt got the blame for the damage sugar was causing in a monumental rush to judgment.

The amount of salt Americans eat pales in comparison to the amount of fructose they consume on a daily basis, and I’m convinced that sugar/fructose—rather than salt—is the major driving force behind our skyrocketing hypertension rates.  Gary Taubes is an investigative science and health journalist and author of several books, including Good Calories, Bad Calories.

In his classic 1988 article “The (Political) Science of Salt,” Taubes wrote:

“While the government has been denouncing salt as a health hazard for decades, no amount of scientific effort has been able to dispense with the suspicions that it is not. Indeed, the controversy over the benefits, if any, of salt reduction now constitutes one of the longest running, most vitriolic, and surreal disputes in all of medicine….

The data supporting universal salt reduction have never been compelling, nor has it ever been demonstrated that such a program would not have unforeseen negative side effects… After decades of intensive research, the apparent benefits of avoiding salt have only diminished. This suggests either that the true benefit has now been revealed and is indeed small, or that it is nonexistent, and researchers believing they have detected such benefits have been deluded by the confounding influences of other variables…”

Blood pressure drops as much in low-sugar studies as it did in the DASH-sodium study, but this fact has been conveniently ignored. Even though researchers have repeatedly failed to prove the salt/heart disease link, agencies like the National Institutes of Health (NIH) and the U. S. Department of Agriculture (USDA) climbed aboard the anti-salt train, and salt has been painted as “Public Enemy Number One” ever since.

But why?

One reason could be because it directed attention away from the real culprit behind high blood pressure and heart disease—specifically, excess sugar and grain carbohydrates. Whether or not that culprit is known by these agencies is up for debate, but by restricting salt, at least they maintain the appearance that they’re doing something to address the increasing cardiovascular disease epidemic. Once the notion of salt’s evilness became lodged in the mind of the public, very few bothered to check the facts, and this medical myth became accepted as truth.

The Link Between Fructose and Cardiovascular Disease

Let’s review how excess dietary sugar and refined carbohydrates can set you up for developing cardiovascular disease. Hypertension is the common thread linking obesity, type 2 diabetes, gout, heart disease and stroke. But there is ANOTHER common denominator among those diseases: insulin resistance. And what do we know causes insulin resistance? Sugar and refined carbohydrates—primarily fructose.

Sugar and refined carbohydrates raise your insulin levels, which in turn raise your blood pressure and promote storage of body fat, obesity, diabetes and heart disease. The reason fructose does this more than any other sugar is that your body produces uric acid as a byproduct of fructose metabolism, and increased uric acid levels drive up blood pressure. No one explains this more clearly than Dr. Richard Johnson, and I recommend you listen to my interview with him if you want to really understand this basic physiological phenomenon.

What the science shows is very clear. It isn’t the salt doing this—it’s the fructose. The preponderance of evidence shows thatsodium intake does NOT affect blood pressure unless you are especially sodium-sensitive. But there is an added problem with salt-restricted diets.

Can Your Sodium Ever be TOO Low?

Yes it can!

You may not be aware of this, but your risk for health problems increases significantly if your sodium is too low, a condition known as hyponatremia.  Sodium is an electrolyte responsible for many critical biological processes, including regulating the amount of water that’s in and around your cells, so if your blood becomes too low in sodium, your body’s fluid levels rise and your cells begin to swell. This swelling can cause a number of health problems, from mild to severe.

According to the Mayo Clinic:

“A low-sodium, high-water diet can sometimes disturb the proper balance between sodium and fluids in your blood.”

Other causes of hyponatremia include medications, drinking too much water during exercise, dehydration, and certain diseases, including those affecting the function of your liver, kidneys, and thyroid gland. At its worst, hyponatremia can be life threatening, leading to brain swelling, coma and death. Premenopausal women appear have the highest risk of hyponatremia-related brain damage due to how female hormones affect women’s ability to regulate sodium levels. But mild to moderate hyponatremia has more subtle effects that you or your healthcare provider may not even connect with an electrolyte problem.  Hyponatremia can present with the following signs and symptoms:

Nausea, vomiting, and changes in appetite Headache Confusion Hallucinations
Loss of energy Fatigue Urinary incontinence Nervousness, restlessness and irritability, and other mood changes
Muscle weakness, spasms or cramps Seizures Unconsciousness Coma

Changes in mood and appetite are among the first noticeable manifestations of sodium deficiency, yet the cause is often missed. Yet, in order to stave off heart disease, the advice you are likely receiving is, “drink lots of water, exercise vigorously, and cut back on your salt.” Talk about a setup for electrolyte disaster! There is evidence that low sodium levels can damage your health in other ways. Consider the following scientific studies:

  • 2009 study of large-bone fractures in the elderly found the incidence of hyponatremia in patients with fractures was MORE THAN DOUBLE that of non-fracture patients. They postulated the reason for the sodium deficiency might have been the use of selective serotonin receptor inhibitors (SSRIs), a type of antidepressant drugs.
  • 1995 study by the AMA, published in the journal Hypertension, found low urinary sodium associated with an increased risk of heart attack.

Twenty-Five Years of Scientific Evidence Fails to Show Any Benefit of a Low-Salt Diet

To help you access relevant research, I have assembled a chronological list of the main research studies about low-salt diets from the past three decades. As you will see from the table that follows, the benefits of low-salt diets have been quite “underwhelming” in the scientific literature.

J Chronic Dis 1987: The number of people who experience drops in blood pressure after eating high-salt diets almost equals the number who experience blood pressure spikes; many stay exactly the same.
Intersalt study, BMJ 1988: Conclusion: There is no relationship between sodium and hypertension; in fact, those who ate the most salt had a LOWER median blood pressure than those who ate the least salt.
DASH-sodium study, NEJM 1997: Conclusion: “A diet rich in fruits, vegetables, and low-fat dairy foods and with reduced saturated and total fat can substantially lower blood pressure. This diet offers an additional nutritional approach to preventing and treating hypertension.” (Related Mercola article)
NHANES I, Lancet 1998: Conclusion: “These results do not support current recommendations for routine reduction of sodium consumption, nor do they justify advice to increase salt intake or to decrease its concentration in the diet.” (Related Mercola article)
Cochrane review 2003: Conclusion: “There is little evidence for long-term benefit from reducing salt intake.”
NHANES II, Am J Med 2006: Conclusion: Lower sodium diets led to HIGHER mortality rates among those with cardiovascular disease, which “raised questions regarding the likelihood of a survival advantage accompanying a lower sodium diet.”
Rotterdam Study, Eur J Epidemiol 2007: Conclusion: “From this and other epidemiological studies we conclude th effect of dietary salt on clinical cardiovascular endpoints and overall mortality within the range of intake commonly observed in Western countries has not yet been established.”
Clin Sci (Lond) 2008: Low-sodium diets result in WORSE clinical outcomes for people with congestive heart failure, due to “detrimental kidney and neurohormonal effects.”
Cochrane review 2011: Conclusion: Cutting down on the amount of salt has no clear benefits in terms of likelihood of dying or experiencing cardiovascular disease.
Rotterdam Study, JBMR 2011: Conclusion: “Mild hyponatremia in the elderly is associated with an increased risk of vertebral fractures and incident nonvertebral fractures, but not with bone mineral density. Increased fracture risk in hyponatremia also was independent of recent falls, pointing toward a possible effect on bone quality.”
JAMA 2011:  Conclusion: “Systolic blood pressure, but not diastolic pressure, changes over time aligned with change in sodium excretion, but this association did NOT translate into a higher risk of hypertension or cardiovascular disease complications. Lower sodium excretion was associated with higher cardiovascular disease mortality.”
Meta-Analysis AJH 2011: Conclusion: “Despite collating more event data than previous systematic reviews, there is still insufficient power to exclude clinically important effects of reduced dietary salt on mortality or cardiovascular disease morbidity.”

The second to last study in the table above deserves some explanation. This recent study followed 3,681 middle-aged healthy Europeans for eight years. The participants were divided into three groups: low salt, moderate salt, and high salt consumption. Researchers tracked mortality rates for the three groups, with the following results:

  1. Low-salt group: 50 people died
  2. Moderate salt group: 24 people died
  3. High-salt group: 10 people died

In fact, the risk for heart disease was 56 percent higher for the low-salt group than for the group who at the most salt. So the only reasonable conclusion the researchers could make was, the less salt you eat, the more likely you will die from heart disease. This absolutely flies in the face of conventional views.

In an article in Newswise, Dian Griesel, Ph.D., co-author of the book TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust, explains:

“The optimal level of salt in our diets has been a controversial subject for at least 20 years. There is no disagreement that high blood pressure (even moderately high) is a risk factor for heart disease and stroke. However, salt consumption does not seem to have the same effect on everyone. In addition, there is usually no distinction on the type of salt used.”

He is absolutely right. All forms of salt are not equal.

Type of Salt Matters

Today’s table salt has practically nothing in common with natural salt. One is health damaging, and the other is healing. Natural salt is 84 percent sodium chloride, and processed salt is 98 percent. So, what comprises the rest?

The remaining 16 percent of natural salt consists of other naturally occurring minerals, including trace minerals like silicon, phosphorous and vanadium. But the remaining two percent of processed salt is comprised of man-made chemicals, such as moisture absorbents, and a little added iodine.

You might be tempted to think “salt is salt,” but even the structure of processed salt has been radically altered in the refining process. Refined salt is dried above 1,200 degrees Fahrenheit, and this excessive heat alone alters the natural chemical structure of the salt. What remains after ordinary table salt is chemically “cleaned” is sodium chloride,

The processed salt is not pure sodium chloride but is only 97.5 percent sodium chloride and anticaking and flow agents are added to compromise about 2.5 percent. These are dangerous chemicals like ferrocyanide and aluminosilicate.  Some European countries, where water fluoridation is not practiced, also add fluoride to table salt. In France, 35 percent of table salt sold contains either sodium fluoride or potassium fluoride and use of fluoridated salt is widespread in South America.

Salt as Nature Intended it: Himalayan Crystal Salt

The more you can move toward a diet of whole organic foods in their natural state, the healthier you’ll be—whether it’s veggies, meat, dairy products, or salt.

Given that salt is absolutely essential to good health, I recommend switching to a pure, unrefined salt. My favorite is an ancient, all-natural sea salt from the Himalayas.

Himalayan salt is very special. It is completely pure, having spent many thousands of years maturing under extreme tectonic pressure, far away from impurities, so it isn’t polluted with the heavy metals and industrial toxins of today. And it’s hand-mined, hand-washed, and minimally processed. Himalayan salt is only 85 percent sodium chloride, the remaining 15 percent contains 84 trace minerals from our prehistoric seas. These trace minerals are important for, among other things, good bone health, as explained by Dr. Robert Thompson in his book The Calcium Lie.

It’s also the most delicious salt you’ll ever find—so much so that I always caution people before they use it because once most people taste it, they have a very difficult time ever using conventional salt again.  That is one of the reasons why so many gourmet chefs exclusively use this salt.

So, please, relax and salt your food to taste, provided the salt you’re using is natural and unrefined. If you are exercising heavily, or in the middle of a heat wave, you may require more salt than on a cool day when you’re relaxing. And remember, the more processed foods you consume, the higher your sodium will be, as it is hidden is just about everything that comes in a box or can. And of course, this is NOT the kind of salt your body needs.

So there you have it, the sodium myth debunked.


Maninis Gluten Free uses pure Atlantic Sea Salt in all of our pasta and mixes




The statements in this website or any of its links are for
informational purposes only.They have not been evaluated
by the US Food and Drug Administration and are not intended
to diagnose, treat, cure or prevent any known or suspected,
disease. Any recommendations made are with the intent to
support the normal psychological and biochemical processes
of healing and good health.



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“Numerous studies document the impact of nutrient malabsorption caused from
Celiac Disease in both children and adults. Calcium, vitamin D, magnesium, and fiber,
especially soluble fiber, are also limited in the gluten free diet.”


Cynthia Kupper, Gluten Intolerance Group

Resistant starch – particularly RS2 type resistant starch derived from corn can act as a replacement for wheat products in foods that are required to be gluten-free.

Gluten Intolerance

Celiac Disease is a condition in which there is a chronic reaction to certain protein chains, commonly referred to as glutens, found in some cereal grains. This reaction causes destruction of the villi in the small intestine, with resulting malabsorption of nutrients. Symptoms range from short-term gastrointestinal distress after gluten exposure to chronic nutritional deficiencies. Some individuals display no symptoms despite the presence of disease-specific antibodies. Estimates of celiac disease prevalence range from 0.3 to 2% of the general population. Detailed peer-reviewed information on this disease can be found on the Celiac and Gluten-Free Diet Support Page,http://www.celiac.com/.

The specific proteins responsible for reactions in celiac patients are present in wheat gluten, the elastic protein that is left behind after wheat starch is washed away from wheat flour dough. Similar proteins appear to be present in rye, barley and oats. Corn also contains proteins known as “glutens” but these are chemically distinct from the wheat and wheat-related glutens and do not contain the proteins associated with the celiac reactions. Therefore, corn consumption is completely safe for individuals with celiac disease. In fact, the American Dietetic Association specifically recommends corn products for individuals with celiac disease as an essential component of a gluten-free diet.

The strongest risk factor for development of celiac disease appears to be genetic. There is no evidence that exposure to corn or corn products is associated with the pathogenesis of this condition.

The Stats1

It has been estimated than more than 2 million people in the United States have celiac disease – or approximately 1 in 140 individuals.

The role of resistant starch


Eating natural resistant starch is important for colon health.  Recent scientific studies suggest that resistant starch’s fermentation within the colon may be important because it produces more butyrate than other fibers tested.  Butyrate, a short-chain fatty acid, has been shown to have anti-carcinogenic properties and anti-inflammatory properties, which may be useful for preventing and/or treating Celiac disease and inflammatory bowel disease.


1 Source: Fasano A, et al, 2003 “Prevalence of Celiac Disease in at-risk and not-at-risk groups in the United States” Arch Intern Med 163:286-292. Farrell RJ and Kelly CP 2002 “Celiac sprue [review]” N Eng J Med 346:180-188.


Dietary fiber is the part of plant foods that resists digestion. Folk medicine tells us that “roughage” is important, but most of us are still confused about why something that isn’t even digested is so critical to human health. This FAQ explains the types of fiber, its benefits and what to eat to get enough fiber. Feel free to share it with your patients and your loved ones.

Q What’s the big deal about fiber? Why do we need it?

A Fiber promotes healthy intestinal function, influences weight control and is a critical part of a balanced diet in many ways.

Q I’m not constipated; my bowels work fine. So I don’t need fiber, right?

A There’s more to intestinal and digestive-tract health than avoiding constipation. Recent studies have found that certain types of fiber –

  • · slow the absorption of glucose and reduces insulin requirements1
    • · remove bile acids from the intestines and blocks synthesis of cholesterol, lowering cholesterol levels 2
  • · reduce the likelihood of colorectal cancer3
  • · discourage overeating, by filling the stomach4

In fact, your intestines are a major component of your immune system. Adequately maintained and nourished, your intestines can help protect you against scores of pathogens and diseases. When you consume dietary fiber, you accomplish this goal. It is important to eat a variety of fibers to obtain the optimal benefits of each type.

Q I’ve heard there are different kinds of fiber. Which is better?

A It’s long been thought that there were only two kinds of fiber – soluble and insoluble. Now there is a third kind – resistant starch. All three kinds of fiber are essential to health, so we can’t say that one is “better” than another.

  • · Soluble Fiber like pectins, gums, mucillages, and some hemicellulose): These help lower blood cholesterol levels and controls blood sugar.
  • · Insoluble Fiber such as cellulose, lignan and hemicellulose. These provide bulking and helps keep us “regular.”
  • · Resistant Starch – the ‘trendiest’ form of dietary fiber – is insoluble but is fermented like soluble fiber, giving us some of the health benefits of both – plus some unique advantages of its own.

Q What should I eat to get all three kinds of fiber?

A Fiber comes only from plant foods; it isn’t found in meats, fish or dairy products.

In general, soluble fiber is found in oatmeal, barley and rye; beans, peas and lentils; fresh and dried fruits, and most vegetables.

Insoluble fiber is found in the skins and seeds of fruits and vegetables; in wheat bran; and in whole grains – including popcorn.

Resistant starch is found in whole grains, seeds, legumes, under-ripe fruit, and is especially prevalent in cooked starches that have been cooled – such as pasta salad, potato salad and sushi rice. It can also be found in packaged foods that contain selected new ingredients designed to provide resistant starch.

Many foods contain all three kinds of fiber, so your best plan is to eat the widest variety possible of fruits, vegetables and grains.

Q How much fiber should I eat every day?

A In 2002 the US government5 set the daily recommended intake (DRI) for fiber at 38g per day for men under age 50, and 30g per day for older men. For women, the DRI is 25g per day under age 50 and 21g per day over 50.

Men and women, young and old require about the same proportion of fiber in their diets; the actual fiber amounts vary only because these different groups eat different levels of calories.

Q That doesn’t sound like much. I probably get that much already.

A Probably not. The average American gets only about 13 grams (women) to 17 grams (men) of fiber per day, much less than recommended. Europeans on average eat more fiber, but still fall short of recommended levels.

Q Then what are the best ways for me to get more fiber?

A Below is a table6 that shows some common foods and their fiber content.


Serving size

Total fiber



All-bran cereal

1/3 cup




Oatmeal, regular

1 cup




Shredded wheat

2/3 cup




Apple with skin

1 medium





1 cup





1/2 cup




Kidney beans

1/2 cup




Broccoli, raw

1/2 cup




Potato, with skin

1 medium




Carrots, raw

1 medium




Peas, green

1/2 cup




Bread, whole wheat

1 slice

2.59 g



Bread, white

1 slice




Eating foods with added resistant starch is another good way to get more fiber. Resistant starch added during processing often increases the fiber in foods by up to 200%

Q You’ve convinced me. I’ll eat much more fiber, starting today.

A Take it slowly. If you increase the fiber in your diet too quickly, you may suffer from constipation and gas while your body adjusts. Ramp up gradually, over about three weeks, and make sure to drink plenty of liquids (6-8 glasses a day) to balance a higher-fiber diet.


1 Chandalia M et al. Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus. N Engl J Med. 2000; 342:1392-1398.

2 Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999 Jan;69(1):30-42

3 Bingham SA et al. Dietary fiber in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC); an observational study. The Lancet, 361: 9368,May 3, 2003.

4 Liu S, Willett WC, Manson JE, et al. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr 2003;78:920–7

5 National Academy of Science Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids.September 5, 2002.

6 Adapted from Marlett, JA. Content and Composition of dietary fiber in 117 frequently consumed foods. J Am Diet Assoc 92:175-186, 1992. As reprinted by theUniversity ofNebraska Cooperative Extension.

Miracolo Pane Classic Peasant Bread Mix is made with resistant starch.

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Carbs from Resistant Starch foods will make you thin, said Health magazine.

Resistance Starch helps people “eat less, burn more calories, feel more energized and less stressed, and lower cholesterol.”

The magazine’s claim is based on research from the University of Colorado Health Sciences Center for Human Nutrition.

In addition, Resistant Starch foods have backing from the Food and Agricultural Organization (FAO) and World Health Organization (WHO).

The research claims that Resistant Starch foods also shrink fat cells, increase muscle mass, curb cravings, and keep people feeling full for longer.

The WHO also confirmed that they promote satiation and decreases subsequent hunger.

Furthermore, of the 4,451 subjects studied by the University of Colorado, the slimmest ones ate the most carbs (from whole grains, fruits, and vegetables) and the heaviest ones ate the least carbs.

So what exactly are Resistant Starch foods?

Examples include bread, cereals, potatoes, bananas, black beans, oats, barley, bulgur, brown rice, and corn flakes.

According to About.com Guide Laura Dolson, they are digested slowly and with ‘difficulty.’   A defining characteristic is that they are not digested in the small intestine.  This is in contrast to carbs from sugars, which are rapidly digested in the small intestine and used for short-term energy or stored in the body.

Some Resistant Starch have fibrous shell. Others contain starch that the human stomach’s enzymes can’t break down.  In some regards, they are similar to fiber and provide some of the same benefits to people.

Health magazine’s editors have released a book called The Carb Lovers Diet: Eat What You Love, Get Slim For Life to capitalize on this research and provide recipes to go with it.

The key is to increase total carb intake and up the percentage of carbs from Starch Resistant foods, said Health magazine.

Another book built around Resistant Starch foods is The Skinny Carbs Diet: Eat Pasta, Potatoes, and More! Use the power of resistant starch to make your favorite foods fight fat and beat cravings by David Feder.

Please click on this link to realize the benefits of resistant starch found in Maninis Gluten Free Miracolo Pane Classic Peasant Bread Mix today!

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Hi-maize® resistant starch can significantly raise the fiber content and improve the nutritional quality of foods.  It has the potential to improve the health value of the diet, without requiring major changes in eating habits.  It can also improve the texture of specific foods. (more…)

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By Daily Mail Reporter

After decades in the dog house, potatoes, bread and pasta are back on the menu with an exciting new diet that promises dramatic weight loss without sacrificing the pleasure of carbohydrates.

The secret lies in a special form of carbohydrate called resistant starch*. (more…)

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