I'm in no way a nutritional expert or "guru", but I have done a fair amount of research of the benefits of fiber. Also, personal experimentation and I would like to share what I have found.
Most people think fiber "I'm going to have to run to the restroom every 5 minutes". In fact, this is quite the opposite.
First, let me touch on the two different kinds of fiber. Soluble and Insoluble Fiber. Soluble fiber means that it can dissolve in water and insoluble can not.
Fiber found in beans, oats, bran, nuts, blueberries, apples, pears, psyllium are mostly soluble fibers. Soluble fibers actually help coat the intestinal tract and aid in lowering LDL cholesterol (the bad kind). Soluble fiber can help slow digestion and therefor help regulate your blood sugar (a good thing for weight control).
Fiber in whole grains, rice, wheat, raisins, grapes, and green vegetables are known as insoluble fiber. Insoluble fiber will help keep everything "moving" and prevent constipation.
So overall, foods containing higher amounts of fiber will help you stay full for longer periods of time which will help you fight cravings. Women require around 25 grams of fiber per day where men should be taking anywhere from 30-40 grams per day.
I like to get fiber from things like high fiber tortillas, high fiber cereals, green vegetables, and some fruits such as berries.
Hope this little bit of information can help to understand fiber a little more.
Most people think fiber "I'm going to have to run to the restroom every 5 minutes". In fact, this is quite the opposite.
First, let me touch on the two different kinds of fiber. Soluble and Insoluble Fiber. Soluble fiber means that it can dissolve in water and insoluble can not.
Fiber found in beans, oats, bran, nuts, blueberries, apples, pears, psyllium are mostly soluble fibers. Soluble fibers actually help coat the intestinal tract and aid in lowering LDL cholesterol (the bad kind). Soluble fiber can help slow digestion and therefor help regulate your blood sugar (a good thing for weight control).
Fiber in whole grains, rice, wheat, raisins, grapes, and green vegetables are known as insoluble fiber. Insoluble fiber will help keep everything "moving" and prevent constipation.
So overall, foods containing higher amounts of fiber will help you stay full for longer periods of time which will help you fight cravings. Women require around 25 grams of fiber per day where men should be taking anywhere from 30-40 grams per day.
I like to get fiber from things like high fiber tortillas, high fiber cereals, green vegetables, and some fruits such as berries.
Hope this little bit of information can help to understand fiber a little more.
via World Class Bodybuilding Forum http://www.worldclassbodybuilding.com/forums/f14/fiber-benefits-are-you-getting-enough-137133/
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