Fiber

[Shelby]

How many of you pay attention to your daily fiber intake?

"When fiber is ingested, it is fermented in the gut and converted into short-chain fatty acids, which can be burned for fuel. The burning of fatty acids from fiber sends a signal to your fat cells telling them to release fat, which your body uses for fuel. The fiber in food also creates a sensation of feeling full, so you feel more satisfied after eating it."

-Dr. Scott Connelly, BodyRX

 

[hotttsauce]

How many of you pay attention to your daily fiber intake?

"When fiber is ingested, it is fermented in the gut and converted into short-chain fatty acids, which can be burned for fuel. The burning of fatty acids from fiber sends a signal to your fat cells telling them to release fat, which your body uses for fuel. The fiber in food also creates a sensation of feeling full, so you feel more satisfied after eating it."

-Dr. Scott Connelly, BodyRX

Good info, but I have a spastic colon, so no worries here

 

[Future]

I also read that it helps protein absorption.

 

[VTliftVT]

Shelby,

Prior to working with you when I dieted on my own for whatever reasons, I would take a tbs of psyllum husk prior to any carb meal to reduce insulin spike. I never however counted the # of grams of total fiber per day/week etc. Is this something you monitor in your diet currently even though it's a keto approach?

 

[Shelby]

I also read that it helps protein absorption.

also colon health, lower LDL, and reduced insulin output

Shelby,

Prior to working with you when I dieted on my own for whatever reasons, I would take a tbs of psyllum husk prior to any carb meal to reduce insulin spike. I never however counted the # of grams of total fiber per day/week etc. Is this something you monitor in your diet currently even though it's a keto approach?

Yes, supplementing w/ psyllium now.

 

[pesty4077]

Shelby, On my diet for my prep, I take in roughly 30gper day, without any supplementaion of it. What is the recommend amount that you would suggest?

 

[Shelby]

Shelby, On my diet for my prep, I take in roughly 30gper day, without any supplementaion of it. What is the recommend amount that you would suggest?

That's certainly higher than the national average (10-15g) but you'd probably be better off w/ closer to 40g+ per day.

You might want to take a fiber supplement such as pysllium.

 

[MR. BMJ]

Not downplaying the importance of fiber and it's health benefits, but Connelly exaggerated that to some degree. The amount of fatty acids generated from colonic fermentation is neglible for most and only provides a minute amount of energy/calories.

It definately keeps you fuller longer though.

BMJ

 

[boondocksmuscle]

Not downplaying the importance of fiber and it's health benefits, but Connelly exaggerated that to some degree. The amount of fatty acids generated from colonic fermentation is neglible for most and only provides a minute amount of energy/calories.

It definately keeps you fuller longer though.

BMJ

I think the signaling of the body to release it's stores of bodyfat is the main emphasis from his post, not the total amount of fatty acids generated during the process.

 

[MR. BMJ]

I think the signaling of the body to release it's stores of bodyfat is the main emphasis from his post, not the total amount of fatty acids generated during the process.

He would have to support this statement with some kind of study though because the amount of short chain fatty acids produced is very small, and I just do not see it having any impact at all. Not saying it isn't possible, just that I wouldn't rely on that for any kind of fat burning scheme.

The main thing that fiber will help with is staiety imo, and that is a greater benefit for dieters than thinking you are going to get any fat burning signal/benefit out of any short chain fatty acids produced in the colon.

BMJ

 

[hilly2008]

i eat over 400g broccoli per day and also add in 4g per day of physilium husk.

 

[Phidias]

100g of bitter dark chocolate 75% cocoa contains about 12g of fibers... at 2 slabs a day I'm already covering close to half of my daily needs. Miracle food anyone?

 

[jdchaffin]

How about FiberOne cereal? I love that stuff.
Anyhow I usually end up with about 50g/day of fiber when everything is on target.

 

[cslim]

yuppers! pysillium husk i love! i make a weird husk/protein sludge that's actually good to just spoon and eat... it's kinda like a weird ice cream treat.

LOL!

 

[machola]

also very important for prevention of diverticulosis

 

[BigMatt]

Shelby, On my diet for my prep, I take in roughly 30gper day, without any supplementaion of it. What is the recommend amount that you would suggest?

25G+ , 30G+ Is VERY BENEFECIAL.

When taking Fiber, Remember To ALWAYS rotate the source of fiber so you can get Solube Fiber and Insoluble Fiber, Both are different and Act in Different ways in the body.

Psyllium husk, Inulin, Gum, etc.. Are excellent source of fiber, greens too.

 

[thedonker]

I agree 40 grams per day is optimum, when I'm on my diet A game so to speak I use a combo of psylium husks and ground flax seed. Best of both worlds, healthy fats and loads of soluble fibre works a treat at keeping me feeling full and my appetite in check. I try to get at least 30 grams per day and spread my intake out through the day, in my shakes. After 2 weeks I just feel so much better within myself and things like my skin and general health are much improved, it is something that I wish I made part of my lifestyle rather than something I do when I'm on my A game.

great info

 

[bloodshed]

100g of bitter dark chocolate 75% cocoa contains about 12g of fibers... at 2 slabs a day I'm already covering close to half of my daily needs. Miracle food anyone?

i prefer lindt 85% in a 100g serving it has 9g of fiber, 10g of protein, 36g of fat and 12.5g of sugar. i want to try the 90% though with 12.5g of fiber, 12.5g protein, 40f fat and 7.5g sugar.

 

[dece870717]

http://en.wikipedia.org/wiki/Dietary_fiber

Soluble Fiber: Attracts water and turns to gel during digestion, trapping carbohydrates and slowing absorption of glucose

Lowers variance in blood sugar levels

Lowers total and LDL cholesterol good for roid users on and off cycle

Regulates blood sugar

Balance intestinal pH[28] and stimulates intestinal fermentation production of short-chain fatty acids

Insoluble Fiber: Alleviates constipation

Speed the passage of foods through the digestive system

Adds bulk to the stool

Facilitates regularity

From the looks of it plenty of Soluble Fiber should be utilized by all bodybuilders! I try to take in at least about 30-40 grams a day.

 

[Ashop]

How many of you pay attention to your daily fiber intake?

"When fiber is ingested, it is fermented in the gut and converted into short-chain fatty acids, which can be burned for fuel. The burning of fatty acids from fiber sends a signal to your fat cells telling them to release fat, which your body uses for fuel. The fiber in food also creates a sensation of feeling full, so you feel more satisfied after eating it."

-Dr. Scott Connelly, BodyRX

For the past several years I have made fiber a priority in my diet. I always have 30-40 grams daily.