FIBER MANY BENEFITS

Eric Smith

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What Role Does Fiber Play in Muscle Building?

How Sugars Are Digested
Ask any health professional how to improve your digestion and he'll tell you to fill up on fiber. This dietary nutrient is known for its ability to relieve constipation and normalize bowel movements. It also slows sugar absorption into your bloodstream, promotes satiety and suppresses appetite. If you're looking to build muscle and strength, fiber can help. While it doesn't directly cause muscle growth or fuel your gains, it does other things that can boost your exercise performance.

Better Appetite Control
High-fiber foods, such as apples, broccoli, oats and leafy greens, keep you full longer and increase satiety. Think about how you feel after eating a big salad or oatmeal compared to chocolate or ice cream. A salad will fill you up instantly, while ice cream will leave you feeling hungry and unsatisfied.

Dietary fiber suppresses appetite in several ways. First of all, it absorbs water and forms a gel-like substance in the GI tract, which helps slow digestion. That happens when you eat soluble fiber, a nutrient found in oat bran, psyllium husk, legumes, nuts and seeds. Secondly, it adds bulk to your meals.

Salad, for instance, takes more space in your stomach compared to ice cream or chocolate. That’s why you feel full after just a few bites.

A high-fiber intake makes it easier to stick to your diet and eat clean. This is particularly important for bodybuilders and athletes in general. Exercise and proper nutrition are equally important. Not even the best training plan can compensate for bad eating.

Improved Insulin Sensitivity
Keeping your insulin and blood sugar levels within normal limits is crucial for overall health and physical performance. Elevated insulin levels will cause your body to store excess glucose as fat. Blood sugar fluctuations affect insulin response, putting you at risk for diabetes, insulin resistance, metabolic syndrome, obesity and heart disease.

Dietary fiber slows carbohydrate and sugar absorption into the bloodstream. This helps prevent insulin and blood sugar spikes. Over time, a high-fiber diet can improve insulin sensitivity and blood glucose control. Additionally, this nutrient signals your liver to produce less glucose, which in turn, may reduce your risk of insulin resistance.

For example, eating fiber along with a carb-rich meal allows sugars to be gradually released into your system. Without fiber, sugar will be quickly absorbed into the bloodstream and cause insulin spikes.

Stronger Immune System
The good bacteria in your gut thrive on fiber. Since gut health and immune function are strongly connected, a high-fiber diet can improve your natural defenses. You'll get sick less often and spend more time at the gym rather than being stuck at home with a cold.

A strong immune system will also help you fight exercise-induced stress and recover faster from training. According to science, regulatory T cells – produced by the immune system – support tissue repair and may prevent muscle breakdown. They also regulate insulin and blood glucose levels, leading to improved metabolic health. Furthermore, these cells fight inflammation and play a vital role in muscle regeneration.

Recent studies have found that low-fiber diets may cause imbalances in the gut flora, leading to poor health. Additionally, when gut bacteria are starved of fiber, obesity risk increases. A diet rich in fruits, vegetables, seeds and other high-fiber foods will not only keep your immune system strong but also help you get leaner and boost your digestive health.

How Much Fiber Do You Need?
Health experts recommend eating 25 to 38 grams of fiber per day. Whole grains, fresh and frozen fruits, vegetables, nuts, seeds and legumes are all an excellent choice. Another way to increase your fiber intake is to mix psyllium husk with water and consume it throughout the day.

Beware that eating too much fiber may cause bloating and nutrient deficiencies. When consumed in excess, this nutrient can bind calcium, magnesium, zinc and other minerals, which limits their absorption into your body. In extreme cases, it may lead to intestinal obstructi

How Is Fiber Broken Down?

Dietary fiber provides many benefits to your body even though it's indigestible and contributes very few calories. Indigestible means that your digestive enzymes can't break fiber down. However, the structure of dietary fiber is altered when you chew, and some is digested by bacteria in your colon. Other fiber passes through your body mostly unchanged.

Dietary Fiber

Dietary fiber is a type of carbohydrate that comes from plant foods. It's found in fruits, vegetables, grains, nuts and beans. Two types of dietary fiber exist -- soluble and insoluble fiber. The first absorbs water in your digestive tract and swells to create a gel. Soluble fiber may help lower your cholesterol and regulate blood sugar, according to MayoClinic.com. Insoluble fiber provides bulk in your digestive tract and encourages the movement of food through your body, preventing constipation.

Chewing
Although dietary fiber is indigestible by your body, it is physically altered. The first changes to high-fiber foods occur when you chew. Most fiber is found in plant cell walls, and it helps provide strength and structure to the plant. Your teeth and pressure from your jaw muscles break down large pieces of food into many small pieces, changing its physical appearance. The churning of your stomach muscles during digestion may also physically break food into smaller bits. From your stomach until reaching your large intestine, fiber moves along largely unchanged, with the exception of absorbing moisture.

Intestinal Bacteria
Upon reaching your large intestine, fiber may be used as an energy source by bacteria in your body. Some bacteria eat the fiber during a process called fermentation and release gases such as carbon dioxide and hydrogen as byproducts. According to the Food and Agriculture Organization of the United Nations, over half of the fiber you eat gets completely digested by colonic bacteria and the rest leaves the body as waste. The gas byproducts of fermentation are either absorbed into your bloodstream or pass out of your body as flatus.

The Institute of Medicine recommends men under 50 years old get at least 38 grams of fiber per day and women get at least 25 grams. Over 50 years old, men should get at least 30 grams of fiber and women 21 grams. Gradually increasing your fiber intake helps to prevent gas and indigestion. It's also important to drink plenty of fluids when eating a high-fiber diet. Without enough water, you may experience constipation.

PCOS, or polycystic ovary syndrome, is a hormonal disorder experienced by women of reproductive age. Women with PCOS have an imbalance in the levels of estrogen, progesterone and androgen sex hormones. Changes in the levels of sex hormones leads to health changes such as cysts in the ovaries, diabetes, hypertension, high cholesterol and obesity, according to PubMed Health. A healthy diet rich in fiber is helpful in managing PCOS.

Fiber and Health Conditions
Fiber is a nondigestible carbohydrate that has many health benefits in women with PCOS. If you have PCOS, you are more likely to develop diabetes, high cholesterol and obesity, according to PubMed Health. You can prevent or manage these health conditions, in part, with fiber. Fiber helps lower blood glucose levels by slowing the rate of glucose release into the bloodstream. You can naturally lower high cholesterol levels by eating more dietary fiber. Fiber binds to excess cholesterol, which helps lower blood cholesterol levels. Fiber also make you feel full faster, which prevents overeating and excess weight gain.

Fiber and Insulin
Excess insulin plays a role in the development of PCOS, according to MayoClinic.com. Insulin is a hormone produced by your pancreas to help cells utilize available glucose. Excess insulin triggers a hormonal imbalance in the ovaries by increasing the production of androgen. You can help prevent PCOS caused by excess insulin by eating more high-fiber foods. Dietary fiber helps stabilize insulin levels by slowing the release of glucose into the bloodstream. Avoid excess intake of refined carbohydrates, as they cause sudden spikes in insulin and blood glucose levels.

Dietary Fiber Sources
You can obtain fiber from complex carbohydrates such as whole-grain cereals, whole-wheat bread, brown rice, beans, bran, oat bran, barley, whole-wheat pasta, lentils, peas, fruits and vegetables, according to MedlinePlus. If you are on a restricted diet, consult your doctor before integrating high-fiber foods into your diet. Drink eight to ten glasses of water per day to aid the passage of fiber in your digestive system. Add fiber gradually to prevent excess gas and flatulence.

Fiber Supplements
Your doctor may advise you to take fiber supplements if you are unable to eat high-fiber foods. Consult your doctor before taking over-the-counter fiber supplements. Examples of fiber supplements include psyllium and methylcellulose. Take psyllium fiber supplements with one or two glasses of water to ensure no psyllium remains in the esophagus. Psyllium can cause a blockage in the throat if not swallowed properly.

Daily Requirements of Soluble & Insoluble Fiber
The term "dietary fiber" refers to the indigestible substances found in the plant-based foods people eat, including fruits, vegetables and whole grains. Fiber has long been heralded for its myriad health benefits, including cholesterol-lowering properties. Dietary fiber needs vary among age groups, but most Americans don't get the recommended amount of fiber.

In Fiber's Favor
Adequate dietary fiber intake promotes healthy digestion and intestinal health. There are two types of fiber, soluble and insoluble. Soluble fiber helps to lower low-density lipoprotein (LDL) cholesterol, and insoluble fiber provides bulk to stool and helps to prevent constipation. In addition, a high-fiber diet has been shown to lower the risk of heart disease, type-2 diabetes and diverticular disease, which is inflammation of the intestine.

A Couple of Caveats

The list of cons for a high-fiber diet is really very short. Increasing fiber intake very quickly can cause gastrointestinal discomfort, and getting too much fiber may cause bloating or gas. Because fiber absorbs water, you should drink more water to compensate for eating more fiber.

Daily Fiber Needs
The Institute of Medicine recommends women get 21 to 25 grams of fiber per day. In comparison, the institute recommends 30 to 38 grams per day for men. Most Americans do not meet these needs. According to the 2008-2009 National Health and Nutrition Examination Survey, males over age 20 consumed 18.7 grams of fiber per day while women consumed 15.5 grams per day.

Fiber Sources

Fiber is found in all plant sources, like fruits, vegetables and whole grains. Some fruits and vegetables contain more fiber than others, but including a wide range of these foods in your diet will help to ensure adequate fiber intake. In addition, whole grains like oats, quinoa and brown rice offer a good amount of fiber.


Medical experts often recommend eating fiber to help regulate bowel movements; however, consuming too much fiber too quickly can lead to more bowel movements than normal or to frequent bowel movements. Understanding how fiber affects your digestion and learning how to add fiber to your diet in the right way can help you stay healthy and regular.

About Fiber
Fiber is a type of carbohydrate that comes from plant foods. Unlike other carbohydrates, such as sugar and starch, fiber is not digestible by humans and does not provide energy for your body. Two types of fiber exist: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance, while insoluble fiber does not dissolve. Good sources of soluble fiber include psyllium husk, the soft part of fruits and legumes, oats, carrots and barley. You can find insoluble fiber in whole-grain flours and bran, vegetables, nuts and the skins of fruits.

Frequent Bowel Movements

The normal frequency of bowel movements varies greatly between individuals, ranging between three times per day to three times per week. Having frequent bowel movements may be a result of eating more fiber than you usually do. Insoluble fiber adds bulk to your stool and speeds bowel movements, which can lead to more frequent bowel movements. Additionally, both types of dietary fiber stimulate bacteria in your colon and may cause an increased frequency of bowel movements, as well as gas, bloating and abdominal discomfort. Diarrhea is defined as frequent watery and loose stools, and it is usually a result of a medical condition or illness rather than a high-fiber diet.

Fiber Recommendations

If you have frequent bowel movements, consume only the daily recommended amounts of fiber -- 25 and 38 grams for women and men under age of 50, respectively, and 21 and 30 grams for women and men over age of 50, respectively. Consuming more than recommended may lead to more frequent bowel movements, while consuming less may contribute to constipation. If you are increasing dietary fiber to meet recommendations, do so gradually over a few weeks to allow time for bacteria in your gut to adjust, thus helping to prevent frequent bowel movements. Additionally, since fiber absorbs water, increase your water intake as you increase the fiber in your diet to help keep your stool soft and bulky. If frequent bowel movements are a result of eating more fiber, you are probably in good health; however, if your bowel movements change in appearance or volume, or if you are experiencing mucus, pus or blood in your feces, talk to your doctor.

Other Medical Conditions

When frequent bowel movements are a result of a medical condition or disease, such as diverticulitis, inflammatory bowel disease or an obstruction, a diet high in fiber may worsen the situation by causing abdominal bloating and pain. In these cases, Cedars-Sinai Medical Center recommends following a low-fiber diet with less than 10 grams of fiber per day and gradually adding fiber back into your diet once your resolve the medical issue. The effect of fiber on diarrhea is not always predictable -- it may make bowel movements even more frequent, or it may help by absorbing extra liquid in the colon. People with diarrhea should avoid fresh fruits, vegetables and whole grains. In any case, low-fiber diets should be short-term, only long enough to allow time for gastrointestinal distress to pass.



Fiber and PCOS
Nearly everyone experiences constipation periodically, and more than 4 million people suffer from frequent constipation, according to the National Digestive Diseases Information Clearinghouse. Although it is so common, most people don't discuss constipation, which leads to misconceptions and misunderstandings about what it is and what causes it. Fiber plays a crucial role in keeping your digestive system working smoothly, helping to prevent constipation, but on rare occasions too much fiber can cause or worsen constipation.

What Is Constipation?
Constipation is a symptom of a digestive problem, not a disease. Although some define constipation as having fewer than three bowel movements in a week, it means something different for each person. For some, three bowel movements a day is normal, while others have only three in a week. Constipation involves hard, dry and difficult to pass stools often accompanied by bloating and a lack of energy. A variety of factors contribute to constipation, like medication, life changes and dehydration, but the most common cause is a lack of fiber in your diet.

What Is Fiber?

Fiber is the part of a plant your body cannot digest. This means grains, fruits, vegetables and legumes all contribute to your daily fiber intake. Fiber is classified based on how it reacts with water in your intestines. Soluble fiber dissolves in water to form a gel-like substance that helps to soften stool. Insoluble fiber remains intact, adds bulk to your stool and keeps it moving through the large intestine. This helps ensure the stool stays soft, because the longer it remains in the large intestine the dryer it becomes.

Recommended Fiber Intake

Eating a fiber-rich diet can prevent constipation and other digestive problems like diverticulitis, which causes inflammation and pain in the colon. The Institute of Medicine recommends adult women consume 25 grams of fiber and men consume 38 grams of fiber per day. As a general rule, you should get 14 grams of fiber for every 1,000 calories you consume. Good sources of soluble fiber include oatmeal, nuts, seeds, peas, beans, lentils and strawberries. To increase your insoluble fiber intake, eat whole-grain foods like barley, brown rice or whole-grain cereals, carrots, zucchini, celery and tomatoes.

Too Much Fiber

If you are ready to bulk up your diet with fiber, begin slowly. Because your body does not digest fiber, it can cause uncomfortable bloating and gas. Also, because fiber absorbs water, increase your intake of fluids to prevent dehydration and to help soften stools. On rare occasions, especially in people with intestinal movement problems, eating too much fiber at one time can worsen constipation and lead to an intestinal blockage. To avoid complications, check with your doctor before making drastic changes to your diet.


What Are the Functions of Roughage?

Roughage, also known as dietary fiber, plays an essential role in your overall health, even though it's mostly indigestible. According to the Institute of Medicine, men need 30 to 38 grams of fiber per day and women need 21 to 25 grams of fiber per day. You can meet your daily fiber needs by eating plenty of fresh fruits and vegetables, whole grains, legumes, nuts and seeds.

Regulates Digestion

One of the main benefits of eating roughage is that it helps to regulate your digestion. Insoluble fiber provides bulk in your intestines and helps to keep food moving through your digestive tract. Insoluble fiber absorbs water and swells into a gel that helps to keep bowel movements soft and easy to pass. These attributes of fiber give it the ability to help relieve and prevent both constipation and diarrhea. However, be sure to drink plenty of fluid when increasing your fiber intake to avoid the fiber becoming hard and dry in your digestive tract.

Maintains Cholesterol and Blood Sugar

According to the University of Arizona, eating soluble dietary fiber can help to maintain healthy cholesterol and blood sugar levels. When you digest food, your body releases cholesterol in bile acids into your digestive tract. Normally, some of these bile acids, and therefore cholesterol, get reabsorbed into your body. However, when soluble fiber is present, it binds to bile acids and removes the cholesterol from your body in waste. Soluble fiber also slows the absorption of sugar into your bloodstream, helping to keep your blood sugar level more even throughout the day.

Aids in Weight Management

If you're working on weight loss or weight management, roughage may aid in your efforts. Because dietary fiber contributes very few calories, high-fiber foods, such as fruits and vegetables, are lower in calories than many low-fiber foods. Roughage also helps to keep you feeling full while eating fewer calories because it provides a lot of volume and it swells inside your stomach and digestive tract. According to MayoClinic.com, high-fiber foods also require more chewing time than low-fiber foods, which may give you time to feel more satisfied from eating and reduce your tendency to overeat.

Disease Prevention

According to the Cancer Treatment Centers of America, meeting your daily fiber needs may reduce your risk of developing certain forms of cancer including breast, colon, mouth, ovarian, stomach and prostate cancers. Fiber may bind to cancer-promoting toxins and remove them from your body. In addition, high-fiber foods contain phytochemicals, or plant chemicals, that act as antioxidants, helping to prevent damage from harmful free radicals in your body. Fiber may also ease inflammatory bowel diseases by reducing flare-ups in your intestines.


Does Psyllium Provide Insoluble Fiber?

Konsyl fiber supplements are composed of psyllium fiber, a type of nutrient with multiple health benefits. Psyllium fiber, which comes from the outer husk of the Plantago ovata plant, is primarily used because of its positive effects on the digestive system, but it may also protect against chronic disease. Much of Konsyl’s effectiveness is due to its high soluble fiber content, with 6 grams of total fiber and 3 grams of soluble fiber per teaspoon.

Gentle Laxative Effect

Konsyl is most often used for its nonstimulating laxative effect, caused by the psyllium fiber. Psyllium fiber expands when introduced to water, taking up space in the intestines and triggering contractions that allow stools to be passed quicker and easier. Konsyl is effective in relieving constipation, promoting regularity and reducing pain from hemorrhoids by softening stools.

Cholesterol-Lowering Effect and Heart Benefits

Soluble fibers, like those found in Konsyl, are shown to effectively reduce the amount of serum low-density lipoprotein, the “bad” cholesterol, without negatively affecting high-density lipoprotein, the “good” cholesterol. According to a study published in May 2008 in “Physiology and Behavior,” this effect is due to soluble fiber lowering the absorption of bile acids in the body. As a result, the liver converts more LDL into bile acids, increasing the metabolism of LDL in the body. Lower LDL levels are associated with improved cardiovascular health.

Reduced Risk of Metabolic Syndrome

Metabolic syndrome is a group of symptoms associated with the eventual development of type-2 diabetes, which include obesity, high blood pressure and insulin resistance. According to a study published in February 2008 in "The Journal of Nutritional Biochemistry," increased dietary fiber intake is associated with lower body weight, improved insulin sensitivity and reduced signs of inflammation associated with metabolic syndrome. These beneficial results are due in part to its chemical structure and effects in the digestive system. Konsyl can therefore be effective in promoting a healthier weight and reducing the likelihood of acquiring type-2 diabetes.

Other Potential Effects

Some evidence suggests dietary fibers like those found in Konsyl have additional health benefits, but research is inconclusive. For example, a study published in December 2005 in “The Journal of the American Medical Association” found that increased dietary fiber intake was associated with a lower risk of colorectal cancer, but other dietary factors are likely responsible for the correlation. Increased psyllium fiber intake could also reduce high blood pressure and help manage inflammatory bowel disease or irritable bowel syndrome

What Kind of Fiber Are Beans, Peas & Oats?


Are Legumes Carbohydrates?

What Does "Insoluble Fiber" Refer to on Food Packages?
Peas, beans and oats are excellent sources of dietary fiber, which can benefit your health. Consuming recommended amounts of fiber each day can help keep your cholesterol levels under control and can help you maintain a healthy body weight. A study published in a 2010 edition of the “American Journal of Clinical Nutrition” found that increased fiber intake may help prevent weight and waist circumference gains. A review article published in a 2005 edition of the journal “Nutrition” found that dietary fiber helps prevent obesity and can help improve weight loss success.

Types of Fiber
Fiber passes through your body mainly undigested, which is one reason it’s beneficial for weight management. The two types of dietary fiber are soluble and insoluble fiber. Insoluble fiber helps add roughage to your diet, helps food pass more quickly through your digestive system and adds bulk to your stool. Soluble fiber attracts water in your body and turns to a gel-like substance, slows digestion and can help lower your blood cholesterol levels. Most high-fiber foods contain both soluble and insoluble fiber.

Fiber in Beans, Peas and Oats
Peas, oats and dry beans such as kidney beans, black beans, pinto beans, navy beans and lima beans contain both soluble and insoluble fiber. All of these foods are high in soluble fiber, which is why they are often encouraged in heart-healthy diets. According to the U.S. Department of Health and Human Services, about 25 to 55 percent of the total fiber content in many beans, peas and oats is in the form of soluble fiber.

Fiber Recommendations
The U.S. Department of Agriculture recommends men consume at least 38 grams of total fiber and women consume at least 25 grams of fiber each day. According to the U.S. Department of Health and Human Services, adding an additional 5 to 10 grams of soluble fiber to your diet each day can help reduce your LDL cholesterol levels by 3 to 5 percent.

Fiber in Selected Foods
Beans, peas and oats usually provide between 2 and 7 grams of total fiber in each 1/2-cup serving. According to the U.S. Department of Health and Human Services, 1/2 cup of oatmeal, oat bran, chick peas or black-eyed peas contains about 1 gram of soluble fiber; 1/2 cup of black beans, pinto beans or navy beans contains about 2 grams of soluble fiber; 1/2 cup of kidney beans provides 3 grams of soluble fiber; and 1/2 cup of lima beans provides about 3.5 grams of soluble fiber. Therefore, consuming just 1 cup of kidney or lima beans each day may help improve your cholesterol levels.


Long-Term Risks of Low Fiber
Can Too Much Fiber Upset Your Stomach?

The health benefits of getting enough fiber in your diet are many and varied: heart health, weight management and a healthy digestive system, to name a few. Eating too little fiber for a short period of time won’t cause much harm, but a low-fiber diet can cause detrimental effects on your health over time. Long-term, inadequate fiber intake can have a negative impact on general health and the immune system and promotes cardiovascular disease, inflammatory conditions and obesity.

Gut Microbes

Trillions of microbes coexist in the intestines and benefit the body by providing defense against harmful microbes, boosting the metabolic function of cells and supplying cells with nutrients. Dietary fiber plays a key role in maintaining the microbiome in the gut. Microbes feed on fiber, so a low-fiber diet results in a decrease in their population. Disturbances within the microbe populations – a condition called dysbiosis – can lead to problems in the gastrointestinal tract such as irritable bowel syndrome and celiac disease as well as problems outside the gut like obesity, metabolic syndrome, allergies, asthma and cardiovascular disease.

Soluble vs. Insoluble

There are two main types of dietary fiber: soluble and insoluble. Soluble fiber is derived from gums and pectins and transforms into a thick, gelatinous gel when it dissolves in water. The dissolved fiber gel helps to lower cholesterol levels, especially LDL, by hindering the absorption of fats and cholesterol during digestion. A diet low in soluble fiber results in the opposite effect: a rise in cholesterol concentration, which can lead to cardiovascular disease. Soluble fiber intake is also associated with maintaining blood glucose levels because it allows glucose to be absorbed more slowly. A lack of soluble fiber allows blood sugar to spike due to quick absorption of glucose.

Insoluble fiber comes from cellulose and lignins, which absorb water rather than breaking down in water. Taking in water increases the mass of stool, allowing it to pass through the colon efficiently. Not eating enough insoluble fiber slows down the passage of fecal matter, causing constipation and increases the risk of hemorrhoids. A slow-down in the gut can also lead to another condition associated with a decrease in bowel function: diverticulosis.

Obesity Risk

A diet lacking in fiber can also lead to unwanted weight gain. Fiber-rich foods empty more slowly from the stomach into the intestine, which promotes a feeling a fullness and satiety. A lack of fiber allows materials to exit the stomach more quickly, which can result in overeating. Without the presence of fiber to block some of the glucose absorption in the gut, excess sugars that aren’t used to fuel activity will be stored as body fat.

General Health and Immune Function

A Dutch study published in 2017 in Food & Nutrition Research found a strong correlation between men’s dietary fiber intake and their general health. The findings also indicated a link between the amount of fiber eaten and immune function. Dietary fiber ferments in the gut and this process yields short-chain fatty acids. These molecules suppress tumor proliferation, reduce DNA damage due to oxidation, relieve inflammation and maintain a protective barrier in the gut lining. Eating too little fiber reduces the number of microbes in the gut, resulting in a decrease in short-chain fatty acids. This deficiency makes it more likely to develop the conditions that a healthy microbe population prevents.

Recommended Intake
The recommended daily consumption for adults is 25 to 38 grams, or 14 grams per 1,000 calories. Eating two cups of fruit and 2.5 cups of vegetables daily per 2,000 calories will help to boost fiber intake, especially if you leave the skin on. Beans and brown rice are also good sources of fiber. Choose whole-grain products to boost the amount of fiber consumed from breads, crackers, cereals and pastas.
 

bigrobbie

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Good info, thanks. I always just associated fiber with staying regular more than anything.
Learn something new everyday....thanks again for the knowledge drop @Eric Smith
 

white ape

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Thanks for the write up. Very informative.
 

silentlemon1011

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What Role Does Fiber Play in Muscle Building?

How Sugars Are Digested
Ask any health professional how to improve your digestion and he'll tell you to fill up on fiber. This dietary nutrient is known for its ability to relieve constipation and normalize bowel movements. It also slows sugar absorption into your bloodstream, promotes satiety and suppresses appetite. If you're looking to build muscle and strength, fiber can help. While it doesn't directly cause muscle growth or fuel your gains, it does other things that can boost your exercise performance.

Better Appetite Control
High-fiber foods, such as apples, broccoli, oats and leafy greens, keep you full longer and increase satiety. Think about how you feel after eating a big salad or oatmeal compared to chocolate or ice cream. A salad will fill you up instantly, while ice cream will leave you feeling hungry and unsatisfied.

Dietary fiber suppresses appetite in several ways. First of all, it absorbs water and forms a gel-like substance in the GI tract, which helps slow digestion. That happens when you eat soluble fiber, a nutrient found in oat bran, psyllium husk, legumes, nuts and seeds. Secondly, it adds bulk to your meals.

Salad, for instance, takes more space in your stomach compared to ice cream or chocolate. That’s why you feel full after just a few bites.

A high-fiber intake makes it easier to stick to your diet and eat clean. This is particularly important for bodybuilders and athletes in general. Exercise and proper nutrition are equally important. Not even the best training plan can compensate for bad eating.

Improved Insulin Sensitivity
Keeping your insulin and blood sugar levels within normal limits is crucial for overall health and physical performance. Elevated insulin levels will cause your body to store excess glucose as fat. Blood sugar fluctuations affect insulin response, putting you at risk for diabetes, insulin resistance, metabolic syndrome, obesity and heart disease.

Dietary fiber slows carbohydrate and sugar absorption into the bloodstream. This helps prevent insulin and blood sugar spikes. Over time, a high-fiber diet can improve insulin sensitivity and blood glucose control. Additionally, this nutrient signals your liver to produce less glucose, which in turn, may reduce your risk of insulin resistance.

For example, eating fiber along with a carb-rich meal allows sugars to be gradually released into your system. Without fiber, sugar will be quickly absorbed into the bloodstream and cause insulin spikes.

Stronger Immune System
The good bacteria in your gut thrive on fiber. Since gut health and immune function are strongly connected, a high-fiber diet can improve your natural defenses. You'll get sick less often and spend more time at the gym rather than being stuck at home with a cold.

A strong immune system will also help you fight exercise-induced stress and recover faster from training. According to science, regulatory T cells – produced by the immune system – support tissue repair and may prevent muscle breakdown. They also regulate insulin and blood glucose levels, leading to improved metabolic health. Furthermore, these cells fight inflammation and play a vital role in muscle regeneration.

Recent studies have found that low-fiber diets may cause imbalances in the gut flora, leading to poor health. Additionally, when gut bacteria are starved of fiber, obesity risk increases. A diet rich in fruits, vegetables, seeds and other high-fiber foods will not only keep your immune system strong but also help you get leaner and boost your digestive health.

How Much Fiber Do You Need?
Health experts recommend eating 25 to 38 grams of fiber per day. Whole grains, fresh and frozen fruits, vegetables, nuts, seeds and legumes are all an excellent choice. Another way to increase your fiber intake is to mix psyllium husk with water and consume it throughout the day.

Beware that eating too much fiber may cause bloating and nutrient deficiencies. When consumed in excess, this nutrient can bind calcium, magnesium, zinc and other minerals, which limits their absorption into your body. In extreme cases, it may lead to intestinal obstructi

How Is Fiber Broken Down?

Dietary fiber provides many benefits to your body even though it's indigestible and contributes very few calories. Indigestible means that your digestive enzymes can't break fiber down. However, the structure of dietary fiber is altered when you chew, and some is digested by bacteria in your colon. Other fiber passes through your body mostly unchanged.

Dietary Fiber

Dietary fiber is a type of carbohydrate that comes from plant foods. It's found in fruits, vegetables, grains, nuts and beans. Two types of dietary fiber exist -- soluble and insoluble fiber. The first absorbs water in your digestive tract and swells to create a gel. Soluble fiber may help lower your cholesterol and regulate blood sugar, according to MayoClinic.com. Insoluble fiber provides bulk in your digestive tract and encourages the movement of food through your body, preventing constipation.

Chewing
Although dietary fiber is indigestible by your body, it is physically altered. The first changes to high-fiber foods occur when you chew. Most fiber is found in plant cell walls, and it helps provide strength and structure to the plant. Your teeth and pressure from your jaw muscles break down large pieces of food into many small pieces, changing its physical appearance. The churning of your stomach muscles during digestion may also physically break food into smaller bits. From your stomach until reaching your large intestine, fiber moves along largely unchanged, with the exception of absorbing moisture.

Intestinal Bacteria
Upon reaching your large intestine, fiber may be used as an energy source by bacteria in your body. Some bacteria eat the fiber during a process called fermentation and release gases such as carbon dioxide and hydrogen as byproducts. According to the Food and Agriculture Organization of the United Nations, over half of the fiber you eat gets completely digested by colonic bacteria and the rest leaves the body as waste. The gas byproducts of fermentation are either absorbed into your bloodstream or pass out of your body as flatus.

The Institute of Medicine recommends men under 50 years old get at least 38 grams of fiber per day and women get at least 25 grams. Over 50 years old, men should get at least 30 grams of fiber and women 21 grams. Gradually increasing your fiber intake helps to prevent gas and indigestion. It's also important to drink plenty of fluids when eating a high-fiber diet. Without enough water, you may experience constipation.

PCOS, or polycystic ovary syndrome, is a hormonal disorder experienced by women of reproductive age. Women with PCOS have an imbalance in the levels of estrogen, progesterone and androgen sex hormones. Changes in the levels of sex hormones leads to health changes such as cysts in the ovaries, diabetes, hypertension, high cholesterol and obesity, according to PubMed Health. A healthy diet rich in fiber is helpful in managing PCOS.

Fiber and Health Conditions
Fiber is a nondigestible carbohydrate that has many health benefits in women with PCOS. If you have PCOS, you are more likely to develop diabetes, high cholesterol and obesity, according to PubMed Health. You can prevent or manage these health conditions, in part, with fiber. Fiber helps lower blood glucose levels by slowing the rate of glucose release into the bloodstream. You can naturally lower high cholesterol levels by eating more dietary fiber. Fiber binds to excess cholesterol, which helps lower blood cholesterol levels. Fiber also make you feel full faster, which prevents overeating and excess weight gain.

Fiber and Insulin
Excess insulin plays a role in the development of PCOS, according to MayoClinic.com. Insulin is a hormone produced by your pancreas to help cells utilize available glucose. Excess insulin triggers a hormonal imbalance in the ovaries by increasing the production of androgen. You can help prevent PCOS caused by excess insulin by eating more high-fiber foods. Dietary fiber helps stabilize insulin levels by slowing the release of glucose into the bloodstream. Avoid excess intake of refined carbohydrates, as they cause sudden spikes in insulin and blood glucose levels.

Dietary Fiber Sources
You can obtain fiber from complex carbohydrates such as whole-grain cereals, whole-wheat bread, brown rice, beans, bran, oat bran, barley, whole-wheat pasta, lentils, peas, fruits and vegetables, according to MedlinePlus. If you are on a restricted diet, consult your doctor before integrating high-fiber foods into your diet. Drink eight to ten glasses of water per day to aid the passage of fiber in your digestive system. Add fiber gradually to prevent excess gas and flatulence.

Fiber Supplements
Your doctor may advise you to take fiber supplements if you are unable to eat high-fiber foods. Consult your doctor before taking over-the-counter fiber supplements. Examples of fiber supplements include psyllium and methylcellulose. Take psyllium fiber supplements with one or two glasses of water to ensure no psyllium remains in the esophagus. Psyllium can cause a blockage in the throat if not swallowed properly.

Daily Requirements of Soluble & Insoluble Fiber
The term "dietary fiber" refers to the indigestible substances found in the plant-based foods people eat, including fruits, vegetables and whole grains. Fiber has long been heralded for its myriad health benefits, including cholesterol-lowering properties. Dietary fiber needs vary among age groups, but most Americans don't get the recommended amount of fiber.

In Fiber's Favor
Adequate dietary fiber intake promotes healthy digestion and intestinal health. There are two types of fiber, soluble and insoluble. Soluble fiber helps to lower low-density lipoprotein (LDL) cholesterol, and insoluble fiber provides bulk to stool and helps to prevent constipation. In addition, a high-fiber diet has been shown to lower the risk of heart disease, type-2 diabetes and diverticular disease, which is inflammation of the intestine.

A Couple of Caveats

The list of cons for a high-fiber diet is really very short. Increasing fiber intake very quickly can cause gastrointestinal discomfort, and getting too much fiber may cause bloating or gas. Because fiber absorbs water, you should drink more water to compensate for eating more fiber.

Daily Fiber Needs
The Institute of Medicine recommends women get 21 to 25 grams of fiber per day. In comparison, the institute recommends 30 to 38 grams per day for men. Most Americans do not meet these needs. According to the 2008-2009 National Health and Nutrition Examination Survey, males over age 20 consumed 18.7 grams of fiber per day while women consumed 15.5 grams per day.

Fiber Sources

Fiber is found in all plant sources, like fruits, vegetables and whole grains. Some fruits and vegetables contain more fiber than others, but including a wide range of these foods in your diet will help to ensure adequate fiber intake. In addition, whole grains like oats, quinoa and brown rice offer a good amount of fiber.


Medical experts often recommend eating fiber to help regulate bowel movements; however, consuming too much fiber too quickly can lead to more bowel movements than normal or to frequent bowel movements. Understanding how fiber affects your digestion and learning how to add fiber to your diet in the right way can help you stay healthy and regular.

About Fiber
Fiber is a type of carbohydrate that comes from plant foods. Unlike other carbohydrates, such as sugar and starch, fiber is not digestible by humans and does not provide energy for your body. Two types of fiber exist: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance, while insoluble fiber does not dissolve. Good sources of soluble fiber include psyllium husk, the soft part of fruits and legumes, oats, carrots and barley. You can find insoluble fiber in whole-grain flours and bran, vegetables, nuts and the skins of fruits.

Frequent Bowel Movements

The normal frequency of bowel movements varies greatly between individuals, ranging between three times per day to three times per week. Having frequent bowel movements may be a result of eating more fiber than you usually do. Insoluble fiber adds bulk to your stool and speeds bowel movements, which can lead to more frequent bowel movements. Additionally, both types of dietary fiber stimulate bacteria in your colon and may cause an increased frequency of bowel movements, as well as gas, bloating and abdominal discomfort. Diarrhea is defined as frequent watery and loose stools, and it is usually a result of a medical condition or illness rather than a high-fiber diet.

Fiber Recommendations

If you have frequent bowel movements, consume only the daily recommended amounts of fiber -- 25 and 38 grams for women and men under age of 50, respectively, and 21 and 30 grams for women and men over age of 50, respectively. Consuming more than recommended may lead to more frequent bowel movements, while consuming less may contribute to constipation. If you are increasing dietary fiber to meet recommendations, do so gradually over a few weeks to allow time for bacteria in your gut to adjust, thus helping to prevent frequent bowel movements. Additionally, since fiber absorbs water, increase your water intake as you increase the fiber in your diet to help keep your stool soft and bulky. If frequent bowel movements are a result of eating more fiber, you are probably in good health; however, if your bowel movements change in appearance or volume, or if you are experiencing mucus, pus or blood in your feces, talk to your doctor.

Other Medical Conditions

When frequent bowel movements are a result of a medical condition or disease, such as diverticulitis, inflammatory bowel disease or an obstruction, a diet high in fiber may worsen the situation by causing abdominal bloating and pain. In these cases, Cedars-Sinai Medical Center recommends following a low-fiber diet with less than 10 grams of fiber per day and gradually adding fiber back into your diet once your resolve the medical issue. The effect of fiber on diarrhea is not always predictable -- it may make bowel movements even more frequent, or it may help by absorbing extra liquid in the colon. People with diarrhea should avoid fresh fruits, vegetables and whole grains. In any case, low-fiber diets should be short-term, only long enough to allow time for gastrointestinal distress to pass.



Fiber and PCOS
Nearly everyone experiences constipation periodically, and more than 4 million people suffer from frequent constipation, according to the National Digestive Diseases Information Clearinghouse. Although it is so common, most people don't discuss constipation, which leads to misconceptions and misunderstandings about what it is and what causes it. Fiber plays a crucial role in keeping your digestive system working smoothly, helping to prevent constipation, but on rare occasions too much fiber can cause or worsen constipation.

What Is Constipation?
Constipation is a symptom of a digestive problem, not a disease. Although some define constipation as having fewer than three bowel movements in a week, it means something different for each person. For some, three bowel movements a day is normal, while others have only three in a week. Constipation involves hard, dry and difficult to pass stools often accompanied by bloating and a lack of energy. A variety of factors contribute to constipation, like medication, life changes and dehydration, but the most common cause is a lack of fiber in your diet.

What Is Fiber?

Fiber is the part of a plant your body cannot digest. This means grains, fruits, vegetables and legumes all contribute to your daily fiber intake. Fiber is classified based on how it reacts with water in your intestines. Soluble fiber dissolves in water to form a gel-like substance that helps to soften stool. Insoluble fiber remains intact, adds bulk to your stool and keeps it moving through the large intestine. This helps ensure the stool stays soft, because the longer it remains in the large intestine the dryer it becomes.

Recommended Fiber Intake

Eating a fiber-rich diet can prevent constipation and other digestive problems like diverticulitis, which causes inflammation and pain in the colon. The Institute of Medicine recommends adult women consume 25 grams of fiber and men consume 38 grams of fiber per day. As a general rule, you should get 14 grams of fiber for every 1,000 calories you consume. Good sources of soluble fiber include oatmeal, nuts, seeds, peas, beans, lentils and strawberries. To increase your insoluble fiber intake, eat whole-grain foods like barley, brown rice or whole-grain cereals, carrots, zucchini, celery and tomatoes.

Too Much Fiber

If you are ready to bulk up your diet with fiber, begin slowly. Because your body does not digest fiber, it can cause uncomfortable bloating and gas. Also, because fiber absorbs water, increase your intake of fluids to prevent dehydration and to help soften stools. On rare occasions, especially in people with intestinal movement problems, eating too much fiber at one time can worsen constipation and lead to an intestinal blockage. To avoid complications, check with your doctor before making drastic changes to your diet.


What Are the Functions of Roughage?

Roughage, also known as dietary fiber, plays an essential role in your overall health, even though it's mostly indigestible. According to the Institute of Medicine, men need 30 to 38 grams of fiber per day and women need 21 to 25 grams of fiber per day. You can meet your daily fiber needs by eating plenty of fresh fruits and vegetables, whole grains, legumes, nuts and seeds.

Regulates Digestion

One of the main benefits of eating roughage is that it helps to regulate your digestion. Insoluble fiber provides bulk in your intestines and helps to keep food moving through your digestive tract. Insoluble fiber absorbs water and swells into a gel that helps to keep bowel movements soft and easy to pass. These attributes of fiber give it the ability to help relieve and prevent both constipation and diarrhea. However, be sure to drink plenty of fluid when increasing your fiber intake to avoid the fiber becoming hard and dry in your digestive tract.

Maintains Cholesterol and Blood Sugar

According to the University of Arizona, eating soluble dietary fiber can help to maintain healthy cholesterol and blood sugar levels. When you digest food, your body releases cholesterol in bile acids into your digestive tract. Normally, some of these bile acids, and therefore cholesterol, get reabsorbed into your body. However, when soluble fiber is present, it binds to bile acids and removes the cholesterol from your body in waste. Soluble fiber also slows the absorption of sugar into your bloodstream, helping to keep your blood sugar level more even throughout the day.

Aids in Weight Management

If you're working on weight loss or weight management, roughage may aid in your efforts. Because dietary fiber contributes very few calories, high-fiber foods, such as fruits and vegetables, are lower in calories than many low-fiber foods. Roughage also helps to keep you feeling full while eating fewer calories because it provides a lot of volume and it swells inside your stomach and digestive tract. According to MayoClinic.com, high-fiber foods also require more chewing time than low-fiber foods, which may give you time to feel more satisfied from eating and reduce your tendency to overeat.

Disease Prevention

According to the Cancer Treatment Centers of America, meeting your daily fiber needs may reduce your risk of developing certain forms of cancer including breast, colon, mouth, ovarian, stomach and prostate cancers. Fiber may bind to cancer-promoting toxins and remove them from your body. In addition, high-fiber foods contain phytochemicals, or plant chemicals, that act as antioxidants, helping to prevent damage from harmful free radicals in your body. Fiber may also ease inflammatory bowel diseases by reducing flare-ups in your intestines.


Does Psyllium Provide Insoluble Fiber?

Konsyl fiber supplements are composed of psyllium fiber, a type of nutrient with multiple health benefits. Psyllium fiber, which comes from the outer husk of the Plantago ovata plant, is primarily used because of its positive effects on the digestive system, but it may also protect against chronic disease. Much of Konsyl’s effectiveness is due to its high soluble fiber content, with 6 grams of total fiber and 3 grams of soluble fiber per teaspoon.

Gentle Laxative Effect

Konsyl is most often used for its nonstimulating laxative effect, caused by the psyllium fiber. Psyllium fiber expands when introduced to water, taking up space in the intestines and triggering contractions that allow stools to be passed quicker and easier. Konsyl is effective in relieving constipation, promoting regularity and reducing pain from hemorrhoids by softening stools.

Cholesterol-Lowering Effect and Heart Benefits

Soluble fibers, like those found in Konsyl, are shown to effectively reduce the amount of serum low-density lipoprotein, the “bad” cholesterol, without negatively affecting high-density lipoprotein, the “good” cholesterol. According to a study published in May 2008 in “Physiology and Behavior,” this effect is due to soluble fiber lowering the absorption of bile acids in the body. As a result, the liver converts more LDL into bile acids, increasing the metabolism of LDL in the body. Lower LDL levels are associated with improved cardiovascular health.

Reduced Risk of Metabolic Syndrome

Metabolic syndrome is a group of symptoms associated with the eventual development of type-2 diabetes, which include obesity, high blood pressure and insulin resistance. According to a study published in February 2008 in "The Journal of Nutritional Biochemistry," increased dietary fiber intake is associated with lower body weight, improved insulin sensitivity and reduced signs of inflammation associated with metabolic syndrome. These beneficial results are due in part to its chemical structure and effects in the digestive system. Konsyl can therefore be effective in promoting a healthier weight and reducing the likelihood of acquiring type-2 diabetes.

Other Potential Effects

Some evidence suggests dietary fibers like those found in Konsyl have additional health benefits, but research is inconclusive. For example, a study published in December 2005 in “The Journal of the American Medical Association” found that increased dietary fiber intake was associated with a lower risk of colorectal cancer, but other dietary factors are likely responsible for the correlation. Increased psyllium fiber intake could also reduce high blood pressure and help manage inflammatory bowel disease or irritable bowel syndrome

What Kind of Fiber Are Beans, Peas & Oats?


Are Legumes Carbohydrates?

What Does "Insoluble Fiber" Refer to on Food Packages?
Peas, beans and oats are excellent sources of dietary fiber, which can benefit your health. Consuming recommended amounts of fiber each day can help keep your cholesterol levels under control and can help you maintain a healthy body weight. A study published in a 2010 edition of the “American Journal of Clinical Nutrition” found that increased fiber intake may help prevent weight and waist circumference gains. A review article published in a 2005 edition of the journal “Nutrition” found that dietary fiber helps prevent obesity and can help improve weight loss success.

Types of Fiber
Fiber passes through your body mainly undigested, which is one reason it’s beneficial for weight management. The two types of dietary fiber are soluble and insoluble fiber. Insoluble fiber helps add roughage to your diet, helps food pass more quickly through your digestive system and adds bulk to your stool. Soluble fiber attracts water in your body and turns to a gel-like substance, slows digestion and can help lower your blood cholesterol levels. Most high-fiber foods contain both soluble and insoluble fiber.

Fiber in Beans, Peas and Oats
Peas, oats and dry beans such as kidney beans, black beans, pinto beans, navy beans and lima beans contain both soluble and insoluble fiber. All of these foods are high in soluble fiber, which is why they are often encouraged in heart-healthy diets. According to the U.S. Department of Health and Human Services, about 25 to 55 percent of the total fiber content in many beans, peas and oats is in the form of soluble fiber.

Fiber Recommendations
The U.S. Department of Agriculture recommends men consume at least 38 grams of total fiber and women consume at least 25 grams of fiber each day. According to the U.S. Department of Health and Human Services, adding an additional 5 to 10 grams of soluble fiber to your diet each day can help reduce your LDL cholesterol levels by 3 to 5 percent.

Fiber in Selected Foods
Beans, peas and oats usually provide between 2 and 7 grams of total fiber in each 1/2-cup serving. According to the U.S. Department of Health and Human Services, 1/2 cup of oatmeal, oat bran, chick peas or black-eyed peas contains about 1 gram of soluble fiber; 1/2 cup of black beans, pinto beans or navy beans contains about 2 grams of soluble fiber; 1/2 cup of kidney beans provides 3 grams of soluble fiber; and 1/2 cup of lima beans provides about 3.5 grams of soluble fiber. Therefore, consuming just 1 cup of kidney or lima beans each day may help improve your cholesterol levels.


Long-Term Risks of Low Fiber
Can Too Much Fiber Upset Your Stomach?

The health benefits of getting enough fiber in your diet are many and varied: heart health, weight management and a healthy digestive system, to name a few. Eating too little fiber for a short period of time won’t cause much harm, but a low-fiber diet can cause detrimental effects on your health over time. Long-term, inadequate fiber intake can have a negative impact on general health and the immune system and promotes cardiovascular disease, inflammatory conditions and obesity.

Gut Microbes

Trillions of microbes coexist in the intestines and benefit the body by providing defense against harmful microbes, boosting the metabolic function of cells and supplying cells with nutrients. Dietary fiber plays a key role in maintaining the microbiome in the gut. Microbes feed on fiber, so a low-fiber diet results in a decrease in their population. Disturbances within the microbe populations – a condition called dysbiosis – can lead to problems in the gastrointestinal tract such as irritable bowel syndrome and celiac disease as well as problems outside the gut like obesity, metabolic syndrome, allergies, asthma and cardiovascular disease.

Soluble vs. Insoluble

There are two main types of dietary fiber: soluble and insoluble. Soluble fiber is derived from gums and pectins and transforms into a thick, gelatinous gel when it dissolves in water. The dissolved fiber gel helps to lower cholesterol levels, especially LDL, by hindering the absorption of fats and cholesterol during digestion. A diet low in soluble fiber results in the opposite effect: a rise in cholesterol concentration, which can lead to cardiovascular disease. Soluble fiber intake is also associated with maintaining blood glucose levels because it allows glucose to be absorbed more slowly. A lack of soluble fiber allows blood sugar to spike due to quick absorption of glucose.

Insoluble fiber comes from cellulose and lignins, which absorb water rather than breaking down in water. Taking in water increases the mass of stool, allowing it to pass through the colon efficiently. Not eating enough insoluble fiber slows down the passage of fecal matter, causing constipation and increases the risk of hemorrhoids. A slow-down in the gut can also lead to another condition associated with a decrease in bowel function: diverticulosis.

Obesity Risk

A diet lacking in fiber can also lead to unwanted weight gain. Fiber-rich foods empty more slowly from the stomach into the intestine, which promotes a feeling a fullness and satiety. A lack of fiber allows materials to exit the stomach more quickly, which can result in overeating. Without the presence of fiber to block some of the glucose absorption in the gut, excess sugars that aren’t used to fuel activity will be stored as body fat.

General Health and Immune Function

A Dutch study published in 2017 in Food & Nutrition Research found a strong correlation between men’s dietary fiber intake and their general health. The findings also indicated a link between the amount of fiber eaten and immune function. Dietary fiber ferments in the gut and this process yields short-chain fatty acids. These molecules suppress tumor proliferation, reduce DNA damage due to oxidation, relieve inflammation and maintain a protective barrier in the gut lining. Eating too little fiber reduces the number of microbes in the gut, resulting in a decrease in short-chain fatty acids. This deficiency makes it more likely to develop the conditions that a healthy microbe population prevents.

Recommended Intake
The recommended daily consumption for adults is 25 to 38 grams, or 14 grams per 1,000 calories. Eating two cups of fruit and 2.5 cups of vegetables daily per 2,000 calories will help to boost fiber intake, especially if you leave the skin on. Beans and brown rice are also good sources of fiber. Choose whole-grain products to boost the amount of fiber consumed from breads, crackers, cereals and pastas.

Excellent information
Gotta tag this motherfucker here @Human_Backhoe
Hey... read the part about fibre not being digestible unless you CHEW IT, you fucking nutritional vacuum cleaner.

Also Backhoe, didnt you tell me something about protein digestion and fivre, specifically about slowing digestion to allow a larger qauntity of protein to be more available over an extended period of time when consumed with particular fibre groups?
 

Iron1

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Fiber makes me poop.
Pooping on company time = good
Pooping more frequently on company time = better (time x frequency)

Therefore, fiber is a must have for any professional defecator who's serious about their craft.

This concludes my scientific analysis, thank you for coming to my TED talk.
 

Human_Backhoe

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Excellent information
Gotta tag this motherfucker here @Human_Backhoe
Hey... read the part about fibre not being digestible unless you CHEW IT, you fucking nutritional vacuum cleaner.

Also Backhoe, didnt you tell me something about protein digestion and fivre, specifically about slowing digestion to allow a larger qauntity of protein to be more available over an extended period of time when consumed with particular fibre groups?


First off. Do as I say not as I do!!!

Yes there are a few studies I have read about fiber with protein to slow digestion. That's why I use barley in all my burrito meal Prep. That way the protein is utilized on a longer time line.


Yeah I'm so spun and stressed that eating is just a obstacle lol
 

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