Dietary Fiber 101

[HalleluYAH]

I thought the folks in the Nutrition forum might find this article informative...

Dietary Fiber 101
by HalleluYAH

Why an article on dietary fiber (DF)? Well, IMHO it is generally overlooked and often underutilized when dieting. How so? DF slows rapid production of digestive enzymes, and shields the starchy carbohydrates (CHO), while eating. Digestive enzymes break down CHO molecules into glucose to enter the bloodstream. And, by lowering the rapid production of digestive enzymes, DF hinders the release of sugar molecules into the bloodstream ? this lowers net blood glucose levels in response to food. Rapid onslaught of blood glucose leads to hyperglycemia and cellular insulin resistance. Insulin resistance is, perhaps, enemy #1 when it comes to fat loss. What's more, insulin resistance can eventually lead to Type II diabetes. In short, DF helps attenuate the glycemic load (blood glucose response), and consequent insulin production. Thus, when you eat fiber along with your carbs, this will lower the overall effects the carbs have on potential fat gain.

Many CHO sources are rich in DF. Fibrous carbs in and of themselves, will have a much lower glycemic index (GI) and II (insulin index) scores and make excellent choices. It is important to understand this when making meal choices. All carbs are NOT equal and it is important to make the right choices at the right times. A fibrous carb or a carb + DF source would be an excellent choice throughout the day for maintaining a steady insulin/glucagon hormone balance. Lower blood glucose leads to less insulin production, and less insulin production means increased glucagon production. Opposite of increased insulin levels, commonly associated with fat gain, increased amounts of glucagon actually aid fat loss by increasing the amount of fatty acids and ketones (via ketosis) released into the blood. This is done in effort to prevent hypoglycemia.

There are two sources of DF; ?soluble? and ?insoluble? respectively. Sources are normally divided by whether they are water-soluble or not. Both soluble and insoluble fiber(s) are present in most DF sources. And, in addition to the positive effects on regulating blood glucose, water-soluble (i.e. soluble) fiber in specific is also purported to aid colon cleansing, alleviating constipation and symptoms associated with irritable bowel syndrome, while some studies even suggest that DF might possibly lower the risk for developing colon cancer.

Below I have listed some example sources of soluble and insoluble fiber for quick reference.


Insoluble Sources:
Whole-wheat products
Wheat oat
Corn bran
Flax seed
Vegetables such as green beans, cauliflowers and potato skins
Fruit skins and root vegetable skins

Soluble Sources:
Oat/Oat bran
Dried beans and peas
Nuts
Barley
Flax seed
Fruits such as oranges and apples
Vegetables such as carrots
Psyllium husk


All said, even amid the various benefits to health and body composition, most Americans eat less than 50% of the DF required to obtain optimal efficacy. According to the The United States National Academy of Sciences, Institute of Medicine, adults should consume 20-35 grams of DF daily. It is commonly accepted that the average american adult is only consuming 12-18 grams of DF per day.

Grab a bowl of rolled oats and enjoy!

[MuscleMom]

Great read!

Important stuff!!

[ironstrife]

great stuff...

[SaintPatty]

Great expose', dahling! Fiber needs a fresh persona. Reps to you, indeed!

[ReSpAwN DeMoN]

Is it true you can take in too much fiber? cause on a good dieting day I probably take a little over 60-70G's per day!

[The Director]

Avocados, nuff said.

Good fats+Fiber

[bootybabe]

good info

[HalleluYAH]

Originally Posted by ReSpAwN DeMoN

Is it true you can take in too much fiber? cause on a good dieting day I probably take a little over 60-70G's per day!

Good question... I am not sure.

Not sure why this would be an issue, but again, I am not certain.

[fates_child03]

Nice post as always Hal.

[mcdbb]

Originally Posted by ReSpAwN DeMoN

Is it true you can take in too much fiber? cause on a good dieting day I probably take a little over 60-70G's per day!

If I understand correctly TOO much fiber will inhibit nutrient absorption...you can end up feeling bloated and have large-volume poop.

[fates_child03]

If you take in a very large load of insoluble fiber it definitely will clean you out because your body will just push all the fiber and some of whats in your stomach right out.

[HalleluYAH]

Originally Posted by fates_child03

If you take in a very large load of insoluble fiber it definitely will clean you out because your body will just push all the fiber and some of whats in your stomach right out.

There is also the issue of dehydration... soluble fiber absorbs water which is then carried out of the body during digestion.

[NYPump]

Good post.....Reps.

[bababullshat]

ingesting large amounts of soluble fiber, the amount varies per person, can also cause a massive increase in flatulence.

For me, soluble fiber and sorbitol cause me to sound like the tuba in a marching band. Sorbitol is out and I really have to spread out my soluble fiber thru the day.

[depositio]

I recently ran across a very informative article on fiber specifically in relation to bodybuilding. The first part of the article, "Fiber Dynamics," provides a comprehensive overview of what fiber is and the many different properties it has in its various forms. The second part addresses its role in getting the body into an anabolic state and holding it there. Toward the end of the second part, the author explains how too much fiber could indeed compromise growth.

[Gorilla34]

I agree 100% as to the importance of fiber. something that hasn't been mentioned is when you are taking in large amounts of protein...it helps to keep things movin' for me. When on a bulk I take in at least 300g of protein a day so I HAVE to get at least 40g a day, or I am in serious pain.

[Sockomalo]

Originally Posted by Gorilla34

I agree 100% as to the importance of fiber. something that hasn't been mentioned is when you are taking in large amounts of protein...it helps to keep things movin' for me. When on a bulk I take in at least 300g of protein a day so I HAVE to get at least 40g a day, or I am in serious pain.

40g a day is pretty low on a bulk.... im cutting on a low carb diet and i get at least 40g a day, usually 50-60

[Sockomalo]

great post

Originally Posted by Lyle Mcdonalo

I should mention that very high fiber intakes can increase the amount of nutrients being lost to excretion. For example, higher fiber intakes may reduce fat absorption by about 3 percent, protein by maybe 5%. It?s been estimated that increasing fiber intake from 18 to 36 g/day would increase caloric losses by about 100 cal/day or so. Essentially, the fiber prevents the enzymes from being able to reach the nutrients, and they simply pass through unabsorbed. This is another reason that high-fiber intakes can be useful while dieting: decreased caloric absorption. Of course, no athlete or bodybuilder wants decreased protein absorption so its sort of a mixed blessing.
Reply With Quote

[BabyBodybuilder]

What about "Dietary Fiber"?

[HalleluYAH]

Originally Posted by BabyBodybuilder

What about "Dietary Fiber"?

What are you asking?

[luke77]

So too much fiber can make you not absorb all your calories? I'm kind of worried about this because I eat massive quantities of fiber...practically all my carbs have lots of fiber and I eat these low-carb wraps with 14g each...about 3 of those a day...I'm sure most of us get much, much more than 40-50 g a day. I add wheat bran to my oats, eat broccoli, celery, etc. I'd be surprised if I'm not pushing 100 g most days, although I've never counted.

[BabyBodybuilder]

Originally Posted by luke77

So too much fiber can make you not absorb all your calories? I'm kind of worried about this because I eat massive quantities of fiber...practically all my carbs have lots of fiber and I eat these low-carb wraps with 14g each...about 3 of those a day...I'm sure most of us get much, much more than 40-50 g a day. I add wheat bran to my oats, eat broccoli, celery, etc. I'd be surprised if I'm not pushing 100 g most days, although I've never counted.

What.. Do you take mile long ****s or something? O.O

[ReSpAwN DeMoN]

I'll tell ya this much..

I **** nice healthy logs... gorgiously developed chunks of fecal matter about 3X a day.

and you know what's weird? it looks EXACTLY like my flax seeds that I eat once or twice per day. Its almost like I can scoop it out and eat it again.. saves money..

[brukabay]

ooo...hell naw....that is the most disturbing post i ever read since joining last month....

[ReSpAwN DeMoN]

I was jokin dude.. lighten up...


pretend like you were really disturbed by it

[Sockomalo]

Originally Posted by brukabay

ooo...hell naw....that is the most disturbing post i ever read since joining last month....

Member Since: May 8, 2007

you mean since joining 4 days ago?