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Member Comments for the Article:
Delicious Ways to Boost Fiber Intake
It's Easier (and Tastier) Than You Think!
8/9/2011 9:20:55 PM
I make my own whole grain breads, cook brown and wild rice in advance and freeze serving portions. I also add 2 T of ground flax seed to something every day, smoothies, cereal, sauces, etc. Really enjoyed this article as I believe in getting my fiber naturally and not from a supplement.
I generally get sufficient fiber. I eat whole grain bread or crackers, a raw dinner size salad daily with veggies, seeds and or nuts, and fruit. I even add flax seeds into my homemade dressing. When cooking soups, I add lots of vegetables including beans.
If you aren't getting enough, try adding flax seeds and wheat germ to your morning cereal by cooking barley instead of oatmeal along with berries, applesauce, raisins & cinnamon. Now sweet enough still? Add a mashed very ripe banana and skip the sweetner. Yum!
I don't have much trouble with getting soluble fiber (the softer stuff you get from fruits and veggies) but I really hate most of the things that have the insoluble kind (whole grains). I should probablly look into just taking a bran supplement.
SP tells me every day I get too much fiber. There is no such thing as too much fiber! It is easy to get tons of fiber in your diet when you eat a whole foods plant basec diet with minimal animal products : )! I think if you have problems including fiber in your diet you are probably not getting enough water.
I really think when calculating how much of anything is in a food, especially sugar high fruits, care should be taken to measure ecerything as 'per 100grams' of for liquids, per '100 mls' ie 100 grams of banana, no skin, has 87 calories, 4% fibre, 85% carbs and 13.5% sugars, of which 2.7 grams is addictive fructose (ie bad for you) Apples, with skin, per 100grams are 39 Calories, 7% fibre, have 86% carbs and have 8.1 grams of sugars, of which 4.2 grams is fructose. A pear, per 100 grams, is 38 calories, 75% carbs, 17% fibre and has 7 grams of sugars, of which 4.2 grams is the (bad) fructose. My research is a Finnish calulator. Link here :- http://www.fineli.fi/foodlist.php?foodname =P%&lang=en
Just use th Alphabet to find the food you want to look up for yourself. Fructose is an addictive part of the sugar molecule, cut back on it as much as possible, by doing your own research. Put fructose in foods into your search engine, or try this link Here:- http://www.nytimes.com/2011/04/17/magazine /mag-17Sugar-t.html?_r=1&pagewanted=1
Must go, dearly beloved wants brekky!! LOL
Good luck with it all, hope all this helps.....and remember. Spread the Love
Sylv from Oz
AKA Silver Angel6
1/9/2011 8:49:54 AM
As a vegetarian I'm always way over the recommended fiber. I don't seek out fiber though I do try to eat whole grains for lots of reasons.
As a vegetarian you are slowly starving yourself to death - you'll live longer than a vegan, but not by much.
There are NO good reasons for eating grains, whole or otherwise. Not a single one.
Grains are PURE POISON!! The govt doesn't tell you this because they're funded by companies like General Mills (betcha didn't know that, did you...?)
Grains contain things called lectins - we don't want these in our bodies. Why? Lots of reasons, not least the following: -
1) Obesity (that's right, and you all thought that eating a diet rich in wholegrains was healthy, right...?! WRONG! A diet high in grains, legumes and pulses leads to insulin insensitivity, type 2 diabetes and, if continued for long enough - DEATH!!!) 2) Headaches, brain fog 3) Skin problems such as itchiness, eczema, and acne 4) Water retention, puffiness around the eyes, extremities 5) Bloating - a very common symptom 6) Easy weight gain and stubborn weight loss 7) Chronic fatigue and post-meal fatigue 8) Chronically clearing throat and excess mucous 9) Respiratory symptoms like chronic, (non-illness) coughing 10) Joint stiffness and pain (particularly in the morning) 11) Urinary weakness or chronic inflammation or infection 12) Abdominal pain and gas with meals, excessive belching (lectins can also lower the HCL* levels impairing digestion) 13) Gastric reflux and upset stomach 14) Irritable bowel and spastic colon 15) Hyperactivity 16) Sinus problems, itchy nose, congestion and post-nasal drip 17) Insulin shifts affecting blood sugar balance
*Hydrochloric acid, the main chemical in digestive juices.
How many of you suffer with IBS? And how many of those have been told that you need to "eat more fibre"? (usually in the form of wholegrains)? Did you know that, by following that advice, you are simply exacerbating the problem? Grains are the CAUSE OF - NOT THE SOLUTION TO - IBS (and other digestive disorders). Stop eating grains and increase your veggie intake and your IBS will be 90% improved within a fortnight - guaranteed!
i never realized that fiber is good for weight loss...my dietician told me this the other day when I complained how I was just staying at the same weight with increased exercise...in three days im down 4.8 lbs. Amazing!
Spark-A-Licious: - Your dietitian's talking out of her backside (as they all do) your weight loss has NOTHING to do with increasing your grain fibre intake; fibre can assist in fat loss, yes, but NOT IF IT COMES FROM GRAINS!!! As I've outlined already, the fibre in grains causes the following issues with weight: -
Read here: - http://www.marksdailyapple.com/why-grains- are-unhealthy/ And here: - http://www.marksdailyapple.com/the-primal- carbohydrate-continuum/ And here: - http://www.marksdailyapple.com/how-to-succ eed-with-the-primal-blueprint/
Provided you ensure that ALL your fibre intake comes from fruit and veggies (and some of those are better than others - avoid nightshades (aubergines, peppers, tomatoes and potatoes, too as they also contain lectins).
One more thing, S-A-L, the more you exercise, the FATTER you will become. I term this 'chronic cardio'; if you consistently exercise to your maximum heart-rate (or above) you will break down muscle fibre, and increase fat gain (particularly round the abdomen), due to the effect of cortisol. The best way to exercise is to stick within 55-75% of your MHR (get a heartrate monitor - I recommend Polar as a brand). Chronic cardio also causes a severe insulin spike (why do you think there are so many brands of 'isotonic' sports drinks on the market? To replenish what you've just burnt off - hey presto! All your 'hard work''s for naught!) Ever feel lightheaded after an intense session on the bike or treadmill? That's the reason why. Keep it steady, keep it slow, keep it simple. When it comes to fat-loss you need to be a tortoise, NOT a hare. Increase your resistance work:- push-ups, pull-ups, sit-ups, crunches (no, they won't burn fat, but they will increase your muscle tone, which will improve your physique and give you the motivation to keep going).
You should only push yourself to the max for less than 10 minutes ONCE A WEEK ONLY!! NO MORE!!!
Here endeth the lecture. If you want any more info, PM me...
I must say that I have NO affiliation with Mark Sisson, his blog (Mark's Daily Apple) or his company (Primal Nutrition). I just believe what he - and many many many others (I suggest you also get hold of his book (The Primal Blueprint) and another (Why We Get Fat (And What To Do About It) by Gary Taubes. Both make excellent reading.)
12/2/2010 6:38:50 PM
I had the gas problem too and it turns out that INULIN was the culprit. Lots of companies have started adding it to yoghurts, soymilk and bars. According to a dietician I saw it causes growth of unfriendly bacteria. I thought I was doing the healthy thing but once I stopped eating anything with the inulin in it in the gas problem went away.
I'd like to throw in my favorite fiber source: stinging nettle. No, really. It can either be chopped up and mixed into stews or mashed potatoes or cooked and eaten like spinach. Great source of vitamins, Calcium, Iron and fiber as well as some other stuff.
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