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For years, researchers have said that a high-fiber diet may reduce the risk of colon, rectal, and breast cancer. A number of explanations have been offered. One popular theory holds that fiber speeds up the passage of harmful waste through the intestines, minimizing its absorption and contact with intestinal cells. How Much Fiber Do You Need? The general medical consensus is between 25 and 40 grams daily. Most Americans get less than half that amount. That's why your Total Health program makes it easy to get all the fiber you need. You just don't get it from carbohydrate-loaded food choices that stimulate excess insulin pro- duction and fat storage. On the Total Health program you can get your fiber in several ways: • Choose carbohydrates in the form of fiber-rich fruits and vegeta- bles. For a list of fruits and vegetables that qualify as fiber-rich carbohy- drates, see the "Macronutrient Units list on page 84. • If you must eat bread or pasta, limit the amount and choose whole grains. • Take your nutritional supplements. They complement your pro- tein-rich, favorable-carbohydrate eating program. • Take a fiber supplement, such as Metamucil or other over-the- counter fiber supplements. Refer to Appendix B, "Recommended Prod- ucts," for my top recommendations. • A final tip: Increase your fiber intake gradually! Too much fiber can cause gas or diarrhea. To avoid these natural side effects, drink plenty of water. Digestive Disorders: The "Silo Syndrome" Growing up in the farm country of Wisconsin has once again come in handy! It's given us the term "silo syndrome." One of the first things I advise patients to eliminate during the begin- ning stages of the Total Health weight loss program is high-glycemic car- bohydrates, such as pasta (made with flour and water), starchy white rice and potatoes, and excessive amounts of grains-all the types of carbohy- drates that convert into sugar very rapidly. Many of my patients who suffered from indigestion and other more se- rious digestive disorders also ate excessive amounts of these types of carbo- hydrates. Many of these same patients were also taking prescription medications prescribed by their gastroenterologists to help alleviate the symptoms of indigestion. Within weeks of eliminating the flour and grains, their symptoms of indigestion started to fade-so much that many of the patients were able to reduce and even eliminate their medications for digestive disorders. Upon further clinical evaluation and exploration of my Wisconsin roots, the answer was clear! The same process that takes place inside the tall cylinders (silos) standing next to the barns on the farms of Wisconsin was also taking place in the stomachs of my patients-a process called fermen- tation. When farmers fill the silos with feed corn to feed their livestock over the winter, it starts to ferment. This fermentation process gives off powerful ni- trogenous gases. These nitrogenous gases are so strong that farmers will sometimes be overcome by the gases, pass out, and even die.