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Dr Oz: High-fiber diet aids weight loss and cancer, 5 easy stress relief tips

Dr. Oz details the health mistake 90% of Americans make: High-fiber diet fuels weight loss and prevents cancer
Dr. Oz details the health mistake 90% of Americans make: High-fiber diet fuels weight loss and prevents cancerScreengrab from Fox TV

Dr. Mehmet Oz said a high-fiber diet and stress relief can enhance weight loss and prevent cancer on the Sept. 2 episode of the Dr. Oz Show. Dr. Oz said 90 percent of Americans don't get enough fiber, calling this the biggest health mistake we're all making.

Dr. Oz said a high-fiber diet promotes weight loss and can prevent heart disease and cancer. "Fiber will not only help you lose weight, but could protect you against heart disease and colon cancer," said Dr. Oz. "It's so stunning to me that 90 percent of us aren't doing this right."

A high-fiber diet also prevents diabetes, encourages healthy bowel movements and lowers "bad" cholesterol, according to the Mayo Clinic. Dr. Oz said the average woman consumes only about 14 grams of fiber a day, but should get at least 25 grams daily, while men should shoot for at least 30 grams.

While fiber supplements are good, Dr. Oz said the best way to get fiber is through the foods we eat. He said vegetables and fruits, grains, beans, nuts and seeds are excellent sources of fiber. Dr. Oz specifically singled out raspberries, artichokes and quinoa for their high-fiber content.

5 Simple Stress Relievers

On a separate segment, Dr. Oz discussed five easy stress-relief techniques with stress management expert Neil Shah, author of "The 10-Step Stress Solution."

Shah said stress can lead to weight gain, insomnia, heart attacks, and a weakened immune system. While most people think of stress as an emotional condition, it can have a catastrophic impact on your physical health. Shah said 5 simple lifestyle changes can dramatically reduce stress.

One is to limit alcohol consumption. Alcohol is a depressant that will end up making you feel worse. Another way to reduce stress is to limit caffeine intake. Too much caffeine stimulates your nervous system, causing erratic heartbeats and jitters. A better option is calming herbal tea or 100 percent cocoa (without sugar), as research shows pure cocoa is the highest endorphin-producing food in the world.

Numerous studies show exercise is an excellent stress reliever. Dr. Oz said you don't have to go to a gym or work out vigorously to alleviate stress. A simple five- or 10-minute walk will do the trick. A fourth stress relief tip is to eat foods high in vitamin C such as prunes and oranges, as they'll boost your mood and your immune system.

Finally, a proven stress relief technique is getting enough sleep. Inadequate sleep not only contributes to low moods, but exacerbates your reaction to stress, said Dr. Oz. Make an effort to get at least six to seven hours of sleep a night, he suggested.