Acceptable Daily Fat Intake and Fiber

What is recommended daily intake of EFA's (Essential Fatty Acids)? The average American daily requirement of EFA's is about 20 grams. An amazing 99% of people are deficient in EFA's. Nutrition and daily fat intake is as important in our diets as vitamins, minerals, proteins, carbohydrates and water. The most common foods where EFA's are found in fish, olive oil, olives and avocados. If you are not in the habit of eating these foods daily, you can obtain your EFA's from flax seed. Grind 2 tablespoons of whole flax seed (I like to use a coffee grinder) and then mix it in hot herbal tea, juice, soymilk, yogurt, hot or cold cereal, soups, stews, pasta or sprinkle on salads.

The body can only utilize about 10 grams per serving, so you will need to get it in your diet twice a day to meet your daily requirement of EFA's. 2 tablespoons of whole flax seed will provide approximately 10 grams of EFAS's, 13 grams of fiber and 14 grams of protein. Double these numbers and you have the daily intake for fiber, fats, and protein for a 90 lb person. Daily intake for fiber and fats are universal for adults but protein needs are calculated by multiplying 0.36 grams of needed protein per pound of body weight.

The benefits of the daily recommended fat intake of EFA's in the diet are truly astounding. 60% of our brains and nervous systems are made up these fats, so feed the machine and get smarter! EFA's are also necessary in the formation and proper functioning of the nervous system, therefore we see great benefits for pregnant women and in people with multiple sclerosis, behavioral problems such as attention deficit disorder, depression, bipolar disorders, and for reducing pain in the inflammatory responses of, allergies, asthma, arthritis and eczema.

Nothing will lower blood pressure faster than flax seed because of the rejuvenating effect it has on the arteries. The EFA's give arms its elasticity. Getting the acceptable daily fat intake in your system will reduce the bad fats (saturated fats, trans-fatty acids or partially hydrogenated fats) by as much as 25% and triglycerides by up to 65%. For those of you interested in what the "trans fat daily intake limit is … (Trans fats are found in margarines) the answer is ZERO! Trans fats cause significant and serious lowering of HDL (good) cholesterol and a significant and serious increase in LDL (bad) cholesterol, makes the arteries more rigid, causes major clogging of arteries, causing insulin resistance, causes or contributions to type 2 diabetes, and causes or contributions to other serious health problems. loves nothing better than clean, high energy EFA's to burn for energy to keep it healthy and strong.

The average daily American intake of dietary fiber is 5 grams per day. So How many grams of fiber is the recommended daily intake? 25 to 30 grams of daily fiber is necessary for normal bowel function. Using 2 tablespoons of flax twice per day meets this requirement. The results are life changing for many, and for some, they get to find out for the first time in their lives what normal bowel function really means.

Most Americans carry in their large intestines, on average, 10 pounds of excess fecal mater, which carries in itself dangerous health risks due to its toxicity. I believe that 70% of all health problems found in America today could have been eliminated in 30 days or less if everyone would use the fiber in flax as prescribed. The fiber in flax is a natural bowel regulator and corrects many chronic bowel problems weather it's for loose stools, constipation, or in maintaining the natural flora of the intestinal tract. Flax fiber is used for soothing irritable bowel syndrome, diverticulosis, diverticulitis and the cleaning of the bile system, which eliminates accumulated fat toxins from the blood.

Flax also contains 100x of the concentration of lignans than its closest competitor found in fresh fruits, vegetables, seeds, nuts and fruits, a substance known to protect us from colon cancer by binding to cancer causing agents and then transporting them out of the body.

Flax is one of only a few foods that contain indol-3-carbinol, which helps to regulate and balance female hormone levels and relieve symptoms of menopause and menstrual cramps. It also has antibacterial, antifungal and antiviral properties. Can this stuff get any better?

One of the least known properties of EFA's is ability to balance blood sugar levels. The more you use the more normal blood sugar becomes.

Ground flax seed is also used in weight management programs due to the ability of its fiber to absorb water and swell in the stomach. By taking it 30 minutes before a meal, one does not eat as much because one is all ready full. And it has a nutty flavor. I have not met anyone who does not like the taste of flax seed.

In conclusion flax seed not only provides us with our recommended daily intake of EFA's and average daily American intake of dietary fiber, it is also a great tasting super-food that provides 14 grams of protein per serving and is easy to prepare. Along with providing us with our daily intake for fiber, fats and protein it contains many health benefits from regulating bowel function, protecting us from cancer, to balancing hormones and blood sugars and only costs between $ 1 and $ 2 dollars a pound. If taken twice a day as recommended you would use about 2 pounds per month and only cost between $ 2 and $ 4 per month. The key to health is simple, "Get the good in and then get and keep the bad out." And flax seed is nothing but good!

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Source by Dr.

The Cleansing and Weight Loss Benefits of a High Fiber Diet

In addition to its beneficial role in disease prevention and healthy weight management, fiber also helps support the body's natural cleansing and detoxification processes. Many experts recommend eating between 25 to 35 grams or even more of fiber each day to maintain your health, so it is important to understand the two specific types of fiber and how they work.

Both soluble fiber and insoluble fiber help purge unwanted toxins from the body. Soluble fiber (found in fruit, beans, oats, legumes and nuts) dissolves in water and leaves the digestive tract slowly. As it moves through the intestines it works like a sponge, soaking up toxins and capturing them in order to prevent their reabsorption into the bloodstream.

Insoluble fiber (found in wheat bran, dried beans, whole grains and seeds) is not water-soluble; it passes through the digestive tract effectively. During its journey through the intestines it helps to "sweep" the colon free of debris by removing toxins from the intestinal wall. It also tones the bowel muscles by creating resistance and giving them something to push against, so promoting peristalsis (the wave-like motions that move food through your intestines). Peristalsis is necessary for healthy elimination, and healthy elimination is an important step in ridding toxins from the body. But just how do those toxins enter in the first place?

The buildup of toxins in your body is the result of both external and internal toxins. External toxins such as pesticides and pollutants come from our surrounding environment. They see into the earth, water and air and can cause some health problems. Internal toxins, however, come from within. They are the waste products that result from everyday physiological processes such as energy production and digestion. Since many people do not digest protein, starches and fats efficiently, they overproduce internal toxins. The body absorbs both the internal and external toxins and circulates both to the liver. Along the way they can be deposited in the organs and tissues, which can cause inflammation and lead to poor health.

Because fiber is a powerful ally in your battle against toxins – absorbing the toxins that come from the liver and gallbladder to the gut (as well as cholesterol, estrogen and old red blood cells) – it is essential to get plenty of fiber in your diet. Consuming a ratio of about 65% insoluble fiber to 35% soluble fiber is ideal, as it reflects the natural balance found in whole foods. The best way to provide a balance of soluble and insoluble fiber is to eat a variety of fiber-rich foods. Legumes and unrefined grains such as oats, brown rice and whole wheat are excellent sources of mixed fibers. Among fruits, apples, avocados, oranges, bananas, grapefruit and berries provide the most fiber per serving, and high-fiber vegetables include spinach, endive, broccoli, carrots and cauliflower.

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Source by Brenda Watson, ND, CNC

Fiber Supplements – Would You Swallow This Humble Pie For Good Health Sake?

Dietary fiber supplements is a humble pie which is ignored by many. If you know the fact that 20% of Americans' diet is on fast food, soft-drinks and alcohol. The fast-food culture has programmed our generation less appreciable the beneficial values ​​of dietary fiber. To a greater extend, most people avoid high fiber fresh food as it does not taste "delicious".

Most of the food we eat are processed and the bulk of the plant fiber has been discarded in the process. Today's super market is full of processed food. It is natural for one to just pick and purchase what it looks available and less conscious to look out for real fresh produce.

How Practical Is It To Get Your Fiber From Your Food?

I always have an apple or tomato in my breakfast menu. I make an effort to load my kitchen with plenty of variety of vegetables and fruits. It make me has no excuse not to get enough dietary fiber.

It is simple effort and you need to make a deliberate conscious choice to get your dietary fiber by eating fresh produce.

Having said that I always load my diet with fresh produce to get my dietary fiber, at times I have to resolve to eat dietary supplements due to circumstances like when I could not get my diet fiber from fresh produce.

What The Majority Do?

The American Heart Association (AHA) reports that the dietary fiber intake among adults in the United States averages about 15 grams. Some organizations recommend that dietary fiber intake should be 25-30 grams a day. The emphasis by AHA is to get your dietary fiber from natural food source so that you also can enjoy the benefits of other nutrients found in the food. It makes sense, although it might not practical at times.

It Pays In Long Run

Do your best to get your dietary fiber intake daily. Be open to supplement your diet with dietary fiber. Choose a good nutritional vitamin fiber supplements brand and start your healthy habits daily. It pay of in long run to insure good health and prevent certain diseases.

Please visit the author's website to get further recommendations on nutritional supplements and guide to best vitamin supplements.

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Source by Kim Kia Tan

Dietary Fiber May Be Your Weapon to Lose Your Belly Fats and Keep Your Waistline at Bay!

Dietary fiber is an important part of our diet because it helps to prevent constipation. However, it is increasingly becoming famous due to much research showing that a high-fiber diet may help prevent heart disease, cancer, diabetes and also provide solutions on this question on how to lose your belly fat!

No need to worry about eating bowls of oatmeal one after the other, however; Filling up on fiber is easier than you think.

What is fiber?

Dietary fibers are the indigestible parts of plant foods that help to move undigested matter in the large intestine. They help to prevent constipation and can be divided into two groups: Soluble fibers and insoluble fibers.

Soluble fibers are found inside plant cell walls and dissolve in water to form a gel-like, sticky substance. This gives cooked beans their mushy centers and oatmeal its gummy texture. As it passes through the alimentary canal, soluble fiber will bind itself to dietary cholesterol, helping the body to eliminate them.

Sources of soluble fiber are legumes (peas, soybeans, and other beans), oats, barley, broccoli, carrots, potatoes, onions and berries.

Insoluble fibers, however, are the chewy parts of a plant that does not dissolve in water. It helps in the forming of the plant's structure and can be found in stringy vegetables, crunchy whole grains and fruit skins. This type of fiber passes through the body mostly intact, taking in water and adding bulk to the stool. This not only speeds up the rate at which your food goes through your system, it also helps to prevent constipation.

Whole grain foods, bran, nuts, seeds, vegetables such as green beans, cauliflower, celery, and the skins of some fruits such as tomatoes are rich in insoluble fiber.

According to the Micronutrient Center of the Linus Pauling Institute, legumes, wheat bran, prunes, Asian pears and quinoa are the most fiber-rich plant foods in respective order. Fruits such as raspberries and blackberries are also exceptional sources of fiber, so do remember to stock up on the foods I have mentioned!

Hopefully, this dietary fiber article can solve many of your problems and you can start planning on your personal "how to lose your belly fat" diet plan too.

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Source by Andrew Choong

Fantastic Fibers

"It's the healthiest gift you can give your body," was my grandmother's
breakfast message about the oatmeal she served me 50 years ago.

She would be amused to know that the last 10 years of medical science have given
proof to her intuition about the value of whole oats. Grandma would also chuckle
that I am still following her breakfast advice with added ingredients like fresh
or frozen berries.

Oatmeal and berries have a health value in common; they are not only nutritious
in multiple ways but are also related to great fiber sources with important
health benefits now recognized by the US Food and Drug Administration, Health
Canada and European Medicines Evaluation Authority.

The FDA lists whole oats, barley and psyllium seed husk as excellent sources of
dietary fiber that can reduce cancer risk via regular diet intake.

Health Benefits of Fiber in the Diet

Consumed as long as people have eaten plants, dietary fiber has recently come
into the view of Governments, nutrition advisory groups and the public as one of
our most important diet macronutrients.

However, nutritionists have estimated that Canadians and Americans consume less
than 50% of the required daily fiber amount to maintain intestinal health and
its multiple other benefits.

Consistent intake of fiber through foods like whole grains, berries and other
fresh fruit, vegetables, seeds and nuts is now associated with reduced risk of
some of the world's most prevalent diseases including:

· Several types of cancer

· Obesity

· Type 2 diabetes

· High blood cholesterol

· Cardiovascular disease

Numerous gastrointestinal disorders (constipation, inflammatory bowel
disease, ulcerative colitis, Crohn's disease, diverticulitis and colon cancer)

Fiber Health Benefits

Recent medical research has proved several physiological benefits of consuming
fiber, which which are:

Improved absorption of calcium, magnesium, and iron

Reduction of blood cholesterol and triglyceride levels

Stabilization of blood glucose levels after a meal, ie, a low glycemic index

food source

Maintenance of an optimal intestinal environment

Stimulation of immune responses

Over the past 30 years, government agencies around the world have undertaken
analyzes and definitions of fiber to more accurately describe this diet
nutrient. Among some 32 reports filed, the most universally accepted definition
is one by the American Association of Cereal Chemists. The AACC focused on the
physiological and metabolic significance of fiber, defining it as:

"… [T] he edible parts of plants or similar carbohydrates resistant to digestion
and absorption in the human small intestine with complete or partial
fermentation in the large intestine. "

Recognizing these facts, advisories now exist in several countries for
increasing adult intake of dietary fiber to 30 grams per day, double the current
take levels. Achieving this goal has been difficult because high-fiber foods
do not always taste good and may lack other qualities needed to attract

Resistant Starch and Fermentation Provide Health Benefits

Let's review some properties of how our bodies use fiber. "Resistant starch"
(same as "resistant carbohydrates") is a term used to refer to fiber
sources resistant to complete digestion in the small intestine. These fiber
sources need to pass through to the large intestine regardless only appealing
water along the way. In the large intestine they undergo fermentation by the
colonic bacteria.

We should remember that fermentation of fiber is normal and healthy, even if
fiber products sometimes cause minor gastric discomfort when the user has not
previously had sufficient fiber in their diet.

"Fermentation" is one normal biological process many people never consider when
they eat healthy foods like fresh berries or vegetables. Fermentation simply is
the breakdown of soluble, resistant starch mainly protested of carbohydrates
molecules in the large intestine, yielding gases and further useful chemicals
like short-chain fatty acids. A typical property of soluble fibers is to bind
water forming a viscous gel having numerous health benefits during passage
through the digestive system.

Other dietary fiber sources include polysaccharides (starch or sugar chains of
dozens to many hundreds or thousands of units), oligosaccharides (short-chain
sugars, usually 2-20 units long), monosaccharides, lignins and "insoluble" fibers
sources such as cellulose, plant waxes and collagens. Insoluble fiber sources,
however, do not undergo fermentation, but are not feasible for them
water-attracting properties that aid bowel regularity.

Some of the soluble fiber sources you may see in public news and a variety of
functional foods are:

o Pectins, a seed-like component common in berries, fruits, legumes

o Cellulose from brans and many vegetables

o Beta-glucans in whole oats and barley

o Plant waxes from many edible species

o Polyfructoses from inulin and oligofructans

o Gums and mucillages from tree exudates, fermentation of corn syrup
(xanthan gum), algae (agar, carageenan) and grain seeds (eg, psyllium seed

Should fiber be new to your diet, add sources of fiber to your diet gradually
over a month. This will allow your intestinal system to adjust slowly until the
30 grams per day of fiber become your normal intake. Drink plenty of water. If
you have persistent discomfort from using fiber sources, speak with your doctor
Egypt a nutritionist.

Fiber Fermentation and Prebiotic Nutrient Value

The process of intestinal fermentation actions action by natural bacteria,
sometimes called flora, residing in our large intestine (primarily the colon).
These bacteria require soluble fiber as fuel and as sources for fermentation to
produce valuable chemicals and health benefits.

Since the fiber serves as food for the bacteria already in the intestine, this
is called a "prebiotic" nutrient value, meaning that before the bacteria can
serve their main purpose in digestion – producing enzymes that digest food – they
must be fed with a substrate they prefer (ie fermentable fibers). The main
intestinal flora are bifidobacteria and lactobacilli that are essential for our

Berry pectins, inulin, psyllium and xanthan gum, all mentioned in the above
list, are sources of soluble fibers that provide this prebiotic function in the
normal fermentation process.

The Rubus berries such as the blackberry (Rubus nigra) and red raspberry (Rubus
idaeus) have the highest density of dietary fiber per gram than any other
published food source.

Fermentation is a metabolic process incorporating the use of one organic source to
create others, such as enzymes to digest food that then release new elements.
Among products of fermentation are gases (methane, carbon dioxide, hydrogen,
nitrogen) and short-chain fatty acids, which result as new molecules clipped
from the more complex digested fiber and food compounds.

Short-chain fatty acids such as butyric acid, acetic acid, propionic acid and
valeric acid make up about 90% of the total fatty acid yield from fermentation
in the human body. Collectively, these fatty acids have several beneficial
physiological effects in the large intestine worth repeating from above.

Fatty acids …

Enhance absorption of calcium, magnesium and iron (so are important to bone
and blood health)

Contribute to lowering blood cholesterol and triglyceride levels

Promote colon health by raising acidity levels that improve nutrient
absorption and lower risk of colon cancer

Act as anti-inflammatory mediators

Stimulate immune protection through an array of intermediate effects within
the intestinal system, including cytokine production

Appear to inhibit appetite, leading to reduced calorie intake and weight gain.

Insoluble fiber sources from plants, such as cellulose, typically under no
fermentation so do not contribute new elements. Rather, they bind water
effectively, making them valuable in digestion as stool softening agents with
the essential benefit of promoting bowel regularity.


Including more fiber in your diet is a serious step towards a healthier
lifestyle. From oatmeal to berries the combination of ways to creatively
include this nutrient are countless. Why wait?


Wong JM, de Souza R, Kendall CW, Emam A, Jenkins DJ. Colonic health:
fermentation and short chain fatty acids. J Clin Gastroenterol. 40: 235-43, 2006.

Kendall CW, Emam A, Augustin LS, Jenkins DJ. Resistant starches and
health. J AOAC Int. 87: 769-774, 2004.

Tungland BC, Meyer D. Nondigestible oligo- and polysaccharides
(dietary fiber): their physiology and role in human health and food., Compreh
Rev Food Sci Food Safety 1: 73-92, 2002.

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Source by Dr.

Rapid Weight Loss With The Help Of Fiber

Dieting to achieve rapid weight loss need not be hard work. It can actually be quite easy and fun. It is known that dietary fiber helps to lose weight by blocking the absorption of fat in the body. On top of helping the body to flush fat through the body, dietary fiber will also help to burn the extra calories consumed. Unbelievable but true.

Fiber is the part of plant foods that can not be digested completely, so that it passes through the digestive tract intact. Plant foods contain a mixture of different types of fibers. These fibers can be divided into soluble or insoluble, depending on their solubility in water. Insoluble fibers absorb many times their own weight in water, creating a soft bulk to the stool and hastening the passage of waste products out of the body. Soluble fibers are easily digested and when ingested, these fibers form a gel that slows the speed at which the stomach empties and the speed at which simple sugars are absorbed from the intestine.

Rapid weight loss can be achieved by consuming more fiber because fiber burns up calories by itself. This is because intestinal tract has to work harder to digest fiber foods. The body's metabolism there will use more energy for fiber digestion and as a result will burn most of the calories that the fiber food contains. It may sound illogical but some of the high-fiber food can actually burn up more calories than what they contain. When this happens, it will actually cause a deficit of calories that stored body fat in the body will be used for the production of energy.

In addition to blocking fat and burning calories, fiber foods bind with water in the intestinal tract and form bulk that will give the feeling of fullness early in the course of a meal. When less food is taken, fewer calories are consumed. Since fiber food takes longer to digest, it will take a longer time feel hunger and hence reduce the possibility of snacking in between meals. High fiber foods such as fruits and vegetables, whole grain cereals and exports, yams and sweet potatoes, and legumes are low in fat calories and have a high water content. Eating high fiber food will actually allow you to eat less yet enjoy more and at the same time enjoy rapid weight loss effortlessly.

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Source by Sky Joe

Increase Dietary Fiber – What You Need to Know

Goal: Fiber intake between 20-35 grams per day.

Objective: include at least 2-3 good sources of fiber at each meal.

Why Do You Need Fiber?

Fiber rich foods help you relieve constipation, irritable bowel syndrome, weight loss and weight control, lower cholesterol and improve heart health, control diabetes and more.

Eat breakfast

This is a good time to eat fiber-containing foods such as bran or whole grain cereals, bran or whole grain muffins, oatmeal, whole grain bread, fruit and potatoes. Some breakfast cereals may contain as much as 14 grams of dietary fiber per serving, providing at least half of the daily recommendation (read the label for exact fiber content).

Add bran cereals to quick breads, yeast breads, pancakes, casseroles and pie crusts.

Eat your fruit, don’t drink the juice. Fruit is also an excellent choice as a daily dessert.

Substitute whole grain flour for refined flour in many recipes

Choose whole grain products

Legumes (beans) are excellent sources of fiber and may substitute for meat in burritos, chili, casseroles, soups and stews, and pasta dishes.

Nuts and seeds are good sources of fiber and may be consumed daily in small amounts. For those wanting to consume a low fat diet, small amounts of nuts or plant oils should be consumed.

Dried fruit is typically high in fiber and provides a concentrated source of calories.

Vegetables are good sources of fiber, antioxidants and phytochemicals.

Any prepared or processed food with 3 or more grams of dietary fiber per serving is considered a good source of fiber. Any food with 5 or more grams of dietary fiber per serving is considered an excellent source of fiber. Remember to increase your water intake as you gradually increase your fiber intake.

How Much Fiber Do You Eat?

You can get an estimate of your daily fiber intake by multiplying the number of servings with grams of dietary fiber on the food label. These count as one serving for each of these foods:

Whole Grains: 1 slice whole wheat bread, 1 oz whole grain cereal, ½ cup brown rice, bulgur or other whole grain, ½ cup whole wheat pasta, ½ bran or whole grain muffin

Refined Grains: 1 slice bread, ½ cup pasta or white rice, ½ bagel or muffin

Breakfast Cereals: 1 ounce

Vegetables: ½ cup vegetables

Fruits: 1 whole fruit, ½ grapefruit, ½ cup berries, ¼ cup dried fruit

Legumes: ½ cup cooked beans, lentils, peas

Nuts and Seeds: ¼ cup nuts, 2 tablespoon peanut butter

You can calculate your total fiber consumption as follows:

1) Fiber consumed through a food item = The number of servings consumed multiplied by the grams of dietary fiber on the food label

2) Total Fiber intake in a day = Summation of fiber intake from each of the foods consumed throughout the day.

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Source by Pat Jefferson

How to Eat Fiber

Fiber is a critical nutrient for your colon and overall health. You need to eat equal amounts of insoluble and soluble fiber. Most people only eat around 8 grams or less of fiber each day. The amount you need to eat is around 25 – 45 grams. This is a lot of fiber and you will need to introduce it slowly into your diet. You may experience gas when you eat more fiber. But this will pass as your stomach gets use to eating more fiber.

Alert: If you have any serious gastrointestinal illnesses, check with your doctor before adding more fiber to your diet.

One major benefit of fiber is that,

Fiber stimulates pancreatic secretions – enzymes and bicarbonates -which help you digest your food better and promises undigested protein from reaching your colon.

When you are constipated, your fecal matter remains in contact with your colon walls longer. Undigested protein that is embedded in the fecal matter start to decomposes and putrefies. This undigested protein and putrid matter serves to feed bad bacteria and changes your colon environment into a toxic generator.

If you have not been eating a lot of fiber in the form of vegetable, fruits and grains, you need to add these foods to your eating habits little by little so your body gets use to more fiber.

The more fiber you eat the more vitamins and minerals are lost and eliminated in your stools. What this means, is you need to compensate for this lost by eating more nutritious foods and or by using supplements.

Tip: Provide yourself with natural forms of fiber, such as vegetables, fruits, and legumes. Stay away from the complementary forms of fiber such as, powders or pills that may help in relieving constipation but do little to provide you with other nutrients those natural forms of fiber provide.

Supplemental fiber granules, powders, or pills can become addictive.

Limit your use of fiber that comes from grains. I know you have been told you need to eat a lot of bran, whole wheat products, Cereals, oats, oatmeal, buckwheat, unprocessed bran, rice bran, and so on.

In their recent book, 2001, Electrical Nutrition, Denie and Shelley Hiestand points out that our digestive system was not designed to process grains. When we eat food, our digestive system was designed to ferment food to break them down and make their nutrients available for our bodies. The Hiestand's continue,

"Our digestive tract, like that of the grazing animals, is almost completely incapable to ferment a seed-head (grain), whether it is whole or ground ground up as in flour … when we try to eat grain, the innate frequency of the seed-head can only go into storage-in other words, lay down cellulite … This is why in agriculture to fatten up the hog or cattle, we feed them grain. .. they take the most energy to digest, and we get little or nothing from it except large thighs, butts, and bellies. REMEMBER THE OLD FARM SAYING GRAINS FOR GAIN, PROTEIN FOR PRODUCTION. be considered toxic. "

Remember to stay away from processed fiber that you find in drugstore shelves and go to a farmer's market and get fresh fruits and vegetables. This is the fiber that will keep your constipation away and bring health closer.

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Source by Rudy Silva

Whole Body Detox – High Fiber Cleanse

Much of the natural fiber found in foods has been refined and processed out of our current diets. It is now estimated that the average adult eats less than 20 grams of fiber each day while the recommended amount is 40 grams per day. We’ve all heard about how important it is to include enough fiber in our diets, but what does that mean exactly? What is it and why is it important to cleanse your body?

What is Dietary Fiber?

Dietary fiber comes from plant sources. Fiber is the cellulose, pectins, gums, lignins and mucilages that give plants their structures. Though unrelated chemically, they all have one things in common, humans are lacking in the enzymes to digest them. There are two kinds of fiber, soluble and insoluble, each having detox benefits of their own.

Water soluble fiber assists in the regulation of blood lipids such as cholesterol and triglycerides. This fiber prevents cholesterol and fats from being absorbed and is also helpful with glucose tolerance. Foods that contain soluble fiber include fresh vegetables, fruits, soybeans and seeds.

Water insoluble fibers assist in the digestive process. They help prevent constipation, irritable bowel syndrome and diverticulitis. It is suggested that insoluble fiber may reduce the risk of colon cancer. Whole wheat, bran, vegetable and fruit skins are sources of insoluble fiber.

Health Benefits of Fiber

Studies show that those who eat diets high in fiber eliminate waste significantly faster than those who are lacking in dietary fiber. It is believed that due to the speed and greater bulk of foods passing through the digestive tract that harmful substances are eliminated before they become problematic. They suffer fewer digestive tract diseases.

High fiber diets result in larger, bulkier stools that move through the intestines more quickly and easily. Some digestive tract issues can be avoided or even reversed with a diet high in fiber. It can prevent constipation and relieve hemorrhoids. With more bulk in the colon, there is less pressure, making it valuable in the control of irritable bowel syndrome and diverticulitis. It is thought to be important in helping to control diabetes and elevated cholesterol as well by making meals lower GI and reducing cholesterol absorption.

There’s another benefit. Whole body detox effects can be achieved with high fiber, though not as thorough as a colon cleanse, as fiber can help absorb toxins in the gut to help eliminate them. In fact, psyllium fiber is a part of the highest quality colon cleanses.

High Fiber and Weight Loss

Increasing your dietary fiber can help in weight loss in several ways. Water soluble fibers form a gel-like substance that stays in the stomach longer giving a feeling of fullness. By reducing insulin levels, an appetite stimulating hormone, fiber can help control the appetite so you eat less and have fewer cravings. High fiber foods are filling while passing through the body undigested and most are low in fat or completely fat free.

Sources of Fiber

Adding more whole grains to your diet will significantly increase your dietary fiber. Items like whole grain breads, pastas and bran cereals are excellent sources. Though not all fruits and vegetable are high in fiber, berries are especially rich. These include blueberries, raspberries, strawberries and blackberries. Apples and pears with their skins will also increase your daily intake of fiber.

Supplements or foods containing psyllium, high in water soluble fiber, are shown to have beneficial effects and aid in a number of health issues. Products with added psyllium include the brands Heartwise and Bran Buds cereals. A colon cleanse with fiber is another way of achieving whole body cleansing and detox by increasing toxin elimination.

So there you go. As you can see, fiber is crucial for weight loss, cholesterol control as well as detox cleansing effects on the body. Give it a try and feel the difference for yourself.

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Source by Kurt Ryan

Low Carbohyrate Diets – High Fiber Diet

Dietary fiber – What is it?

A dietary fiber is an essential part of a good healthy diet. A dietary fiber is one, which includes all the parts of the plant foods that the human body can not absorb. Dietary fiber is unlike the other food stuffs such as proteins or carbohydrates, which breaks down in the intestine and absorbed. It goes through your stomach and intestine unchanged to your colon.

The fiber is classified in to two categories often water soluble fiber and water insoluble fiber. The water soluble fiber is a type of fiber, which dissolves in water, forming a gel like material, which helps in lowering the blood cholesterol and glucose levels. The water insoluble fiber is another type of fiber that promotes the movement of the material through the digestive system. It increases the stool bulk hence can benefit people who are struggling with constipation. The type and amounts of the fiber depends and varies according to the plant source.

What is the importance of dietary fiber?

The dietary fiber such as cellulose, hemi cellulose, lignin, gums, pectin and polysaccharides are those which can not be digested by the human body. They can help a lot in treating the problems in the large intestine. The large intestine or colon is where the digestion completes. Here the excess water is removed from the food wastes and when the wastes pass through it quickly, the water is not properly properly resulting in diarrhoea and other disorders. Here the dietary fiber helps in moving the food in the correct rate. These fibrous substances also absorb water resulting in bulkier stools. This helps in preventing constipation and training.

Studies have shown that the rural Africans eliminate their food waste in one-third the time it takes for the people from urban areas. It also believed that the harmful substances are wiped out from their body.

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Source by Brian I Park