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Dietary Fiber Info


BodybuildingPro.com Supplements Supplement Guide Supplements Intended for Daily Nutrition, General Health, and Immune Function Dietary Fiber Info

WHAT IS DIETARY FIBER?
Dietary fiber is found only in plant foods. It is composed of a group of structurally related substances: cellulose, hemicelluloses, lignin, gums and pectins.  Good sources of dietary fiber include whole grains, vegetables, fruit, nuts and seeds.  Meat, fish, poultry, eggs, dairy products, fats, oils and sugar contain no dietary fiber.

WHY SHOULD WE INCLUDE DIETARY FIBER IN OUR DIETS?
Some of the benefits of dietary fiber are to increase fecal bulk, soften stools, stimulate the healthy movement of foodstuffs through the digestive tract and assist the muscles of the digestive tract.  Consuming high fiber foods thus may help prevent and treat constipation.  In addition, researchers have shown that dietary fiber can play an important role in the prevention or treatment of various diseases and disorders.  These include obesity, diabetes, cardiovascular disease, colon cancer, diverticular disease and irritable bowel syndrome, as well as constipation.

WHAT ARE SOLUBLE AND INSOLUBLE FIBERS?
Dietary fiber is frequently classified as soluble or insoluble.  Soluble fibers dissolve in water and consist of pectins, gums and some hemicelluloses.  Insoluble fibers do not dissolve in water and consist of cellulose, lignin and some hemicelluloses.  Soluble fiber has been shown to be effective in reducing the risk of cardiovascular disease and diabetes by reducing total blood cholesterol and regulating blood sugar levels.  Insoluble fiber has been shown to be effective in reducing the risk of colon cancer, preventing diverticular disease and treating constipation.

WHAT ARE SOME SOURCES OF SOLUBLE AND INSOLUBLE FIBERS?
Ideally, we should incorporate both soluble and insoluble fibers in our diets.  Good sources of soluble fiber include oats, barley, legumes (dried beans and peas) and some vegetables and fruits.  Good sources of insoluble fiber include whole grain products (breads, cereals, rice, pasta), nuts, seeds and some vegetables.

HOW MUCH DIETARY FIBER SHOULD WE CONSUME EACH DAY?
Experts are now recommending a dietary fiber intake in the range of 20 - 35 grams/day for the healthy adult.  The average American consumes between 10 - 20 grams/day - well below the current recommendations.

CAN PROBLEMS ARISE FROM EATING TOO MUCH DIETARY FIBER?
Yes.  Dietary fiber, if increased suddenly, can cause gas, diarrhea and bloating.  It should be added gradually, allowing time for your body to adjust to the extra fiber.  For example, begin by increasing your fiber intake to 20 grams/day; allow a few days for adjustment, and then increase it to 25 grams/day.  As you add fiber to your diet, it is very important to drink plenty of fluids, since fiber draws water into the intestines.  Health care providers recommend at least eight glasses of water each day.  Although excessive intakes of dietary fiber may interfere with the absorption of some nutrients, moderate intakes (i.e., 20 - 35 grams/day) do not appear to pose a problem for the healthy adult.

Sources of Fiber

Soluble Fiber Insoluble Fiber
oatmeal

oatbran

nuts and seeds

legumes

dried peas

beans

lentils

apples

pears

strawberries

blueberries

whole grains

whole wheat breads

barley

couscous

brown rice

bulgur

whole-grain breakfast cereals

wheat bran

seeds

carrots

cucumbers

zucchini

celery

tomatoes



Article: FOCUS ON FIBER

Fiber Info And Products


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Supplements Containing Fiber:



Pure Fiber Products

Name - Link
Servings
Grams Per Serving
Price Per Gram
Lowest Price
Enzymatic Therapy Fiber Delights, 60 Chewables
30
4.4
$0.07
$8.95
[Choose Flavor]
HDT Fiber-psyll, 454 Grams
30
12
$0.03
$12.29
[Choose Flavor]
NOW Apple Pectin, 750mg/120 Capsules
60
1.5
$0.08
$7.59
[Order]
NOW Psyllium Husk Powder, 340 Grams
37
9
$0.01
$4.75
[Order]
Twinlab Fibersol, 200 Capsules
66
4.1
$0.04
$11.85
[Order]

Other Fiber Products

Name - Link
Servings
Price
Per Serving
Lowest Price
Bioplex Nutrition Shake MRP, 3.3 Lbs.
18
$1.67
$29.98
[Choose Flavor]
Chef Jay's Tri-O-Plex Bars, Box Of 12
12
$1.82
$21.79
[Choose Flavor]
EAS Myoplex Deluxe (New Formula), 18 Packets - Special Price!
18
$2.44
$43.95
[Choose Flavor]
EAS Myoplex Deluxe (New Formula), 36 Packets
36
$2.30
$82.95
[Choose Flavor]
Enzymatic Therapy Body Rewards Fruit & Veggies 5, 240 Capsules
30
$0.30
$8.95
[Order]
Enzymatic Therapy Earth's Promise, 7 Oz.
14
$1.00
$13.95
[Choose Flavor]
Enzymatic Therapy Fiber Formula, 120 Capsules
15
$0.42
$6.25
[Order]
Everlast Premium Fiber Blend, 90 Capsules
45
$0.35
$15.95
[Order]
Health Plus Colon Cleanse, 200 Capsules
33
$0.24
$7.85
[Order]
Health Plus Colon Cleanse Powder, 340 Grams
48
$0.15
$7.25
[Choose Flavor]
Health Plus Super Colon Cleanse Powder, 340 Grams
36
$0.20
$7.25
[Choose Flavor]
HFS FiProFlax, 15oz.
30
$0.22
$6.49
[Order]
InStone IntakePerformance, 20 Servings
20
$1.80
$35.95
[Choose Flavor]
Metabolic Diet Regulate, 300 Capsules
30
$0.71
$21.39
[Order]
Myogenix Myo-Whey, 2 Lbs.
14
$1.43
$19.98
[Choose Flavor]
Natrol Oat Bran, 850mg/360 Tablets
360
$0.01
$3.35
[Order]
Nature's Secret Ultimate Fasting Cleanse, 5-Day Program
5
$6.44
$32.19
[Order]
Nature's Secret Ultimate Fiber, 225 Grams
32
$0.32
$10.19
[Choose Flavor]
NOW Psyllium Husk, 500 Capsules
166
$0.07
$10.85
[Order]
Prolab Lean Mass Matrix, 20 Packs
20
$1.90
$37.95
[Choose Flavor]
Prolab Protein Component, 2 Lbs
17
$1.55
$26.29
[Choose Flavor]
S.A.N. Infusion, 2.42 Lbs.
15
$2.19
$32.89
[Choose Flavor]
VPX Micellean, 20 Packets
20
$1.90
$37.95
[Choose Flavor]


Supplement Links!



Links!



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