High – Fiber Diet for Bodybuilders

Fiber is considered an essential nutrient and bodybuilding nutrition should include the consumption of high fiber foods in order to maintain the overall health of the body.

Fiber is a kind of cellular material that is derived from plant sources. In strict biochemical terms, it is a carbohydrate and is composed of non-starchy polysaccharides such as cellulose and many other plant components such as dextrins, inulin, lignin, waxes, chitins, pectins, beta-glucans and oligosaccharides, which are highly resistant to breakdown due to digestion within the human digestive tract.

Dietary fiber can be categorized as either water-soluble fiber or as water-insoluble fiber. While water-soluble fiber (such as gums, mucilages and pectins present in foods such as dry beans, peas, oat bran, fruit and vegetables) tends to slow down the passage of food through the intestine by forming a gel like substance, it fails to increase the fecal bulk. On the other hand, water-insoluble fibers (such as cellulose, hemi-cellulose and lignin, present in foods such as whole wheat, wheat and corn bran, flax seed lignans, fruits such as plums and prunes and vegetables such as celery, green beans and potato skins) increase the fecal bulk thereby facilitating speedy passage of food through the digestive tract.

A high fiber diet is very beneficial for people who wish to lose weight because fiber does not contribute any calories at all while and at the same time, it tends to absorb a lot of water, thereby making you feel full without pumping yourself with too much of food. Moreover, fiber allows a gradual release of sugars into the bloodstream, thereby aiding in regulating blood sugar levels as well as in preventing fat storage, which is commonly associated with insulin spikes. It is very beneficial for bodybuilders because it relieves them of problems such as bloating and constipation (which is very common with their high protein high calorie diet) by inducing regular bowel movements. It is also known to prevent heart disease (controls cholesterol levels), colon cancer (flushing away toxins) and breast cancer.

Bodybuilders need not supplement their diet with fiber. Instead, they can eat high-fiber foods including beans, brown rice, oatmeal, whole wheat bread and whole grain breads. Fruits and leafy vegetables are excellent fiber sources in addition to being rich in vitamins, minerals and antioxidants.

According to the American Dietetic Association (ADA), most adults currently consume less than 15gms of fiber on a daily basis. ADA recommends that people should recognize the benefits of fiber and increase their daily fiber intake to about 10 to 14 grams of fiber per every 1000 calories, which amounts to 35 gms of fiber in case your daily intake is 2500 calories.

High fiber diet must also be accompanied by a higher water intake so that the fiber mobility within the digestive tract does not get sluggish.

Over consumption of fiber is neither healthy, nor safe and can interfere with your body’s absorption of zinc, iron and other minerals, in addition to causing diarrhea and bloating.

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Source by Jason C Diggs

Enhance Your Nutrition With Dietary Fiber Foods

Nutritionists and dieticians highly recommend the consumption of dietary fiber foods with the aim to have a healthy nutrition and prevent stomach disorders as constipation and poor bowel function. The adequate quantity of fiber one adult person should have per day is of 25-30 grams. However, according to studies of American Dietetic Association, the average American adult rarely consumes 11 of fiber daily. This is a call of alert for those people who have a poor nutrition, who suffers from diabetes, overweight or any stomach dysfunction; and also a recommendation for parents to better balance the diet of their children.

So where can we find fiber diet? Fiber is present on the walls of plant cells of vegetables, vegetable stews, fruits and cereals. However, dietary fiber supplements are other alternative fiber sources to complement your diet. Here we present a list of foods rich in fiber that you should take into account:




Brussels sprouts

Green beans: broad beans, snap beans, pole beans, etc.


Greens: spinach, turnip greens, collards, kale, beet greens, etc.

Sweet corn


Vegetable stews:

L Lentils

Lima Beans

– Beans: kidney beans, pinto beans, baked beans, garbanzos, black beans, great northern beans, white beans, etc.



Berries: blackberries, raspberries, cranberries, etc.



Dried figs


Bre Bread: whole wheat, pumpernickel, seven-grain

Bran cereals: 100% bran, all-bran, bran buds, raisin bran

By adding more serving of these foods to your daily diet you can complete the necessary amount of fiber your body needs. In addition to this, drinking a good quantity of liquid is important to balance the functioning of your stomach and hydrate the cells of your skin. Neverheless, if this remains as a low fiber diet, then you may consider taking fiber dietary supplements to reinvigorate the bowel movement, as rice bran.

However, you have to be patient; fibers do not work miracles in one day. Your stomach has to adhere to the new stimuli provided by these foods that will help your system the wastes and eliminates the toxins in a more efficient way.

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Source by Corinna Reyes

Nutritional Facts and Health Benefits of Wheat Bran

Wheat bran is the by product derived from the process of making flour. The outer layer of the cereal is known as bran. Bran flakes are packed with high nutrition and include a number of health benefits. Apart from bran flakes, bran muffins also became popular in the 1980s. Bran muffins are tasty, healthy and nutritious.

Numerous Health Benefits of Wheat Bran

Popularly known as a dietary fiber, wheat bran is available in different forms which include bran flakes, bran muffins and bran cereals. It is known to be greatly beneficial to the body in more ways than one. Some of the most important health benefits of consuming bran in different forms are elaborated below.

Digestion: According to recent surveys, consumption of bran helps to reduce many health issues related to digestion. It helps to reduce several disorders such as hemorrhoids, irritable bowel syndrome and so forth. It also helps to reduce constipation to a large extent. Bran is fibrous and therefore adds bulk to the stool. It softens the stool and helps it pass easily and therefore predictions constipation. There are many other dietary forms of fiber which can be consumed to reduce constipation.

Weight loss: Regular consumption of wheat bran helps to prevent obesity and unhealthy eating habits. Bran is known to be a filling base as it is rich in dietary fiber. It absorbs water and tend to expand in the intestine which gives a feeling of fullness. Home made bran muffins are excellent substitutes for other types of junk food. Bran muffins can be added to lunch or breakfast along with milk and fruits to obtain a healthy diet. Moreover, bran products require longer time to chew and so people tend to eat less as it gives a feeling of fullness.

Diabetes: Consumption of wheat bran is also believed to prevent diabetes and regulate blood sugar levels. The fiber present in the bran helps to stabilize sugar level in the blood.

Nutritious, Healthy and Tasty

Wheat bran tastes sweet and can be added to cookies, waffles and biscuits to improve the nutritional content of a meal. Bran powder is also consumed by some people to augment their intake of fiber. Although bran is added to different types of food, bran muffins are the most popular choices of food. But muffins may lose its nutritional goodness if it is smeared with butter or syrup.

It is important to consume only small quantities of bran at first and then gradually increase the quantity. Too much fiber in the diet can lead to diarrhea. Bran is usually added to food that lacks nutritional value. Bran flakes are also added to milk to make a healthy breakfast. It is filling and rich in nutritious value.

It is important to store bran in refrigerators or deep freezers so that it stays fresh for a long period of time. Bran products tend to become rancid if it is not stored appropriatively. It can also be stored in air tight containers at low temperatures. However, the product should be discarded if it tastes bitter or strange.

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Source by Anamika Swami

No Need For A Low Fiber Diet – The Health Risks

A low fiber diet is generally viewed as being bad for you. It can adjust your digestive system to the point that you actually become ill. Following a low fiber diet can really put your general health at risk, and not just the health of your digestive system. It can actually affect your whole body and cause you years of pain – all through neglecting your diet for a period of time!

It is easy to slip into the habit of easting a low fiber diet these days with the amount of junk and convenience food available out there. Too many of us live life at such speeds that it is impossible to eat healthily and remain moving at the pace we are. However, you would be surprised how easy it is to fit fruit and whole grains into your diet. Until people actually realize that and do it on a regular basis, their low fiber diets are putting their health at risk.

You should renounce a low fiber diet as soon as possible and begin incorporating high fiber foods into your diet as soon as possible. High fiber foods are easy to come by, with fruit and vegetables available at a number of places, including fast food places now. Even McDonalds serve fruit portions as an alternative to their more unhealthy food. There are also fruits at sandwich places, which also serve whole grain bread now so that you have a healthy option. As a result, there is no excuse for not putting an end to your low fiber diet.

A low fiber diet is unhealthy for a number of reasons. Firstly, it can cause sever problems within the digestive system that can cause long-term illness and disease as well as discomfort in the nearer future. Constipation, diarrhea and gas are all symptomatic of a low fiber diet that can be solved with an increased fiber consumption within just a few weeks. If that does not work, medication of ten will but you only have a low fiber diet to blame if this happens to you.

Some illnesses and diseases that occur as a result of a low fiber diet can be a lot more than a little constipation and gas. Some can actually even be life threatening. Diverticulosis and colon cancer are just two of the illnesses that require quite serious treatment in order to get your health back on the right track. Whilst a high fiber diet may not prevent either occurring completely, a low fiber diet will almost certainly encourage them. You may actually have to undergo treatment as a result of your poor diet. Putting an end to your low fiber diet now can prevent that pain and suffering.

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Source by Judy Wellsworth

Diet For Diverticulitis – High Fiber, Low Fiber, Or Both?

The proper diet for diverticulitis sufferers focuses on dietary fiber. There's a time for eating a diet with high fiber, and another time for eating low fiber foods for diverticulitis patients, and getting the timing right is key to managing and avoiding diverticulitis symptoms.

First, let's clarify the two heads of diverticular disease. The first is diverticulosis, a condition where pockets or pouches develop in the wall of the colon. This condition is often attributed to a low fiber diet of mainly processed foods. The condition rarely occurs in people under 40, and usually has no symptoms. It's the second head of this monster, diverticulitis, that creates the problems. Those diverticula pouches can become infected, creating symptoms including nausea and pain in the lower left abdomen.

While diverticulitis can be painful, it is often administered with a combination of antibiotics to stop the infection, along with a sound diet, which varies in fiber content depending on presence of symptoms.

During an active flare up, a diet for diverticulitis consists of low fiber foods. A physician may even recommend a no-fiber, clear liquid diet to give the gut a rest while it heals. Low-fiber diverticulitis diet could include foods such as yogurt, white bread, refined pasta, eggs, and pulp-free fruit and vegetable juice. The clear liquid diverticulosis diet will give the digestive system as much rest as possible, and could include vegetable broth, jello, and ice chips (to provide a little "crunchy satisfaction"). In some cases, the first course of action for the sunset of a flare-up is to begin the clear liquid diet, then gradually add fiber as the symptoms disappear.

After following the low fiber or no-fiber diet for diverticulitis for a few days to let the colon recover, it's time to gradually work into a high fiber maintenance mode. This high fiber mode is technically not a diet for diverticulitis, but would more accurately describe a diverticulosis diet, or a diet to avoid diverticulitis.

A common recommendation for fiber take for adults is 25 to 35 grams daily. This high fiber diet, along with plenty of liquids, will help keep stools regular and reliably soft. The high fiber mode of the diet for diverticulitis also helps prevent flare ups or infections. High fiber foods include beans, legumes (peas & such), raisins, and whole grain products. Breakfast foods provide lots of high fiber options such as whole grain cereals, high bran cereals, and oatmeal.

The preventive, high fiber diet for diverticulitis is not difficult to maintain for most people who are conscious of it. It may be difficult at first, especially for those used to a low fiber diet that includes lots of red meat, but a little meal planning and selectivity in the grocery store will help get that 25-35 grams of fiber so important in a healthy diet for diverticulitis.

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Source by Dane Odoms

Soluble vs Non-Soluble Fiber

Irritable bowel syndrome (IBS) is an extremely common but almost completely misunderstood condition where there are often intense bodily responses to things such as certain foods, stress and distension. It is believed that a large number of people who are currently seeking help from gastroenterology clinics have IBS.

Some of the varied symptoms of IBS include abdominal pain and discomfort and a change in bowel habit that usually ends up being either constipation or diarrhea.

For most sufferers, the pain associated with IBS is experienced during meals or during a bowel movement.

One of the biggest problems with IBS is that the same symptoms are sometimes associated with other bowel disorders, so the correct diagnosis of IBS is extremely difficult. Other symptoms that have nothing to do with the bowels can also be linked to IBS.

One of the most common treatments associated with IBS is following a high-fiber diet, although there is almost no agreement among doctors that this is the way to go.

A recent synopsis of studies focusing on high fiber or bran-supplemented diets showed that only two of the eight patients had reduced symptoms. Some symptoms, such as constipation, have been shown to decrease with the prescription of a high fiber diet, but at the same time, other sufferers that have symptoms such as distension, diarrhea and abdominal pain may end up losing off with the same high fiber diet that helped others.

Dietary fiber is usually classified into two different groups: soluble and insoluble.

Both types of fiber are present in all known plant food, with different amounts of each present depending on the plant. The word insoluble refers to a fiber's ability to soak up water and not dissolve.

It's said that insoluble fiber has "passive water-attracting properties" that help to add mass to a bowel movement, softening the movement and giving some speed to the movement through the intestinal tract.

Soluble fiber, on the other hand, means that the fiber in the plant dissolves in water easily. These simple definitions, however, can be limiting since soluble fiber can ferment in the intestinal tract and that can benefit the body in the long run.

One of the easiest ways to imagine the difference between what is soluble and what is insoluble, imagine a plum. The thick, tough outer skin would have considered insoluble fiber, while the inner flesh, while still fibrous, would have considered soluble.

Other popular sources of insoluble fiber include whole wheat, corn bran, flax seeds and veggies such as carrots, celery, green beans and potato skins.

One of the best combinations of soluble and insoluble fiber is the husk from a psyllium grain. It's been proven to help lower blood cholesterol when consumed on a regular basis. The husk is 34% insoluble fiber and 66% soluble, which is considered to be an optimal balance that makes the grain a highly thought of food supplement.

The impact of these fibers on the digestions of IBS sufferers is not conclusive.

Some sufferers say that eating certain types of food cause their symptoms to reduce. But at the same time, getting rid of "problem" foods and eating more foods from another group can do more harm than good in the long run. Remember do not try any sort of special diet when you suffer from IBS without consulting a doctor first. If you remove one kind of fiber, your body may need to find a replacement source.

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Source by S Reynolds

Fiber Diet

It is a meal plan that is designed to assist you to have more dietary fiber. For a normal human being, at least 25 grams is the recommended take. In many plant-based foods, there is an indigestible part which is referred to as fiber. It is abundant in fruits, whole grain as well as vegetables. It acts like a vacuum cleaner in the digestive system. It picks up waste and unwanted toxins and gets them out of the body as it is excreted. You should add more fiber-rich foods in your diet you reduce the number of calories you take in.

The diet helps decrease your cholesterol and reduces your chances of suffering from some diseases, for example cancer. You will notice that the functioning of your digestive system has improved. The plan has some guidelines that you should follow. Make sure you have at least 25 grams of fiber every single day. The concept behind this diet is that the fiber makes you feel full of the time because it passes through your digestive system slowly.

You can use this diet to lose weight and also improve your digestion as well as bowel movement. If you do not enjoy eating fruits and vegetables then you should consider another diet. When on this diet, you should consume a lot of fluids, such as water. This leads your body from reacting to the sudden increase in fiber. Lack of fluids may lead to constipation. You are not allowed to have processed foods as well as processed sugars.

The fiber diet is just one of many diets. If you are serious about losing weight, what you really need is a complete guide and coach to guide you on your journey.

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Source by Lance Steele

10 Dietary Guidelines For Diabetics

There are general dietary guidelines that diabetes sufferers can follow to help keep their blood sugar levels under control:

1) Avoid being overweight. Make sure you eat a balanced, healthy diet based on suitable foods. If you do need to loose weight, see your doctor to form a diet that fits your needs.

2) Eat regular meals, exactly how many and how often can usually be determined by whats convenient for you.

3) Eat more starchy, high in fiber foods such as wholemeal bread, beans, peas and lentils. All of these foods cause only a gradual rise in blood sugar levels, as the fiber slows down the release of glucose.

4) Cut down on sugary sweetened soft drinks, cakes, confectionery and chocolate. The sugar is quickly absorbed and therefore causes blood glucose levels to rise more rapidly.

5) Eat lots of fresh fruit and vegetables for soluble fiber and vitamins. Fruit makes a ideal snack or pudding, but beware of eating very sweet fruits like grapes and mangoes in large amounts because of their effect on your blood sugar level. If you do eat tinned fruit, choose the ones canned in natural juice, instead of syrup.

6) Ensure that you have portions of meat, eggs or cheese as part of at least two of your meals each day. Keep the portions small if you are worried about gaining extra weight, and remember that fish and pulses are alternative sources of protein.

7) Cut down on fats, which aggravate the diabetics increased risk of coronary heart desease.

Limit salt and salty foods, because of the increased susceptibility to high blood pressure. Be aware of hidden salt in many tinned, smoked and processed foods.

9) Keep alcohol consumption at moderate levels, remembering that low sugar diet beers and lagers tend to have an higher alcohol content.

10) Although artificial sweeteners may be useful, special diabetic products are usually unnecessary.

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Source by Elaine Bradley

Seniors Living Longer – Embrace Fiber As Your Friend

Eating fiber? Why should you care? After all, it can not be digested by the human body. It has no nutritional value. In many forms, it is not that pleasant to eat. However, as we will discover, adequate fiber in your diet is vital for your good health.

Dietary fiber takes the form of water soluble and water insoluble. Each of these contributions to our well being but in different ways.

Taking an appropriate amount of dietary fiber will help you in many ways:

o Inadequate fiber in our diet may cause hard and difficult to pass stools, leading to training. This can lead to other serious problems.

o Insoluble fiber increases the weight, size and softens the stool which can prevent and treat diverticular disease (weakening of the walls of the colon).

o May aid with problems such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon as detected in a colonoscopy examination .

o Can contribute to the lower of cholesterol levels.

o If you have or are susceptible to developing type 2 diabetes, a high fiber diet may slow the absorption of sugar into your system.

Sources of high dietary fiber include:

o Cereals: 100% Bran, Corn Bran, Bran Buds, All Bran

o Legumes: Baked beans, Kidney beans, Lintels, Navy beans

o Breads: Bran muffins, Crisp rye bread

o Pasta / Rice: Wheat spaghetti

o Vegetables: Cooked split peas, Red kidney beans, corn

o Fruits: Apple with skin, Raspberries, Strawberries, Prunes, Pear, Figs

It has been recommended that men over fifty consume at least thirty grams and women over fifty consume at least 21 gram of fiber a day.

As you increase the fiber in your diet, be sure to consume plenty of liquids, preferably sic to eight glasses a day.

By providing adequate dietary fiber into your daily meals, you will be making a significant contribution to living a longer and healthily life.

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Source by Larry Viles

Bread – 5 Reasons Why Bread Benefits Your Health

Choosing the right nutrition can benefit your health. Bread has a lot to offer to your body. I will tell you why the carbohydrates of bread are better than others, why you should think about the amount of dietary fiber in your food, and about some other ingredients in bread you may not have known about. The following 5 reason will make your daily bread taste even better.

Bread's complex carbohydrates

Carbohydrates are an ideal source of energy. Bread contains a lot of carbohydrates in the form of starch. Simple carbohydrates are sugar, but starch is a complex carbohydrates. The difference is, that complex carbohydrates are chains of single sugar elements and your body has to break those chains down into single sugars before it is available for your body. This is a great benefit, because complex carbohydrates do not let your blood sugar rise as normal sugar does. This is the first lesson, that people who are suffering from diabetes, learn. They have to eat complex carbohydrates-rich food like bread.

Lower blood sugar level due to bread

We have learned, that low blood sugar is good. But why? Every time you eat sugar, your body will release insulin. Insulin is necessary to regulate the amount of sugar in your blood. Now if you eat too much sugar, your blood sugar will go on a roller coaster ride and fall from high to low repeatedly. This not only causes diabetes, it also makes you hungry right after you have eaten, because your body is starving for sugar then. It is a vicious circle, you can break with bread.

Bread consist of much dietary fiber

If your meal contains enough dietary fiber, it will not leave you hungry. You may already have experienced, that after you have eaten you are still hungry. The reason for this is that the food you have ateen did not contain as much dietary fiber as bread does. Since bread is one of the best supplements for dietary fiber, it just has to be on your menu. Another value of dietary fiber in bread is, that it lowers both, blood sugar and blood fat.

Vitamins and minerals you can find in bread

Vitamin B1 helps your concentration, memory and physical condition. Vitamin B6 affects your metabolism and builds blood. Magnesium is also called the "anti-stress-mineral", because of its task in your body. Magnesium calms down your nerves and muscles. Trace elements such as zinc stabilize your immune system. Unsaturated fats are important for the building of cells and hormones.

It is cheap!

And last but not least bread does not only benefit your health, but your wallet as well, because it is cheap! Bread's ingredients are cultured in high amounts worldwide, which results in low prices. It is one of the oldest natural food products we know about and we still can not imagine life without it. Give us today our daily bread!

As you can see, bread is important for your nutrition plan. People who eat more bread benefit from it. Bread is a natural vegetarian food. You will eat less unsaturated fats, less cholesterol and less sugar. Due to bread's saturating effects you will automatically eat less calories, which can help you not only to lose weight, but be healthy.

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Source by Daniel Babbel

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