Skip to main content

Facts on Fiber

For today’s post, I thought I would make it short and present a bit of information on dietary fiber. Media and marketers have been beating the drum on this component of nutrition, but when I ask some of my clients what they know about fiber, the response I most frequently receive is a blank stare.

Lucky for us, it’s not too complicated. So, here we go…
First: fiber has two forms - soluble and insoluble.
Soluble fiber is absorbed in the large intestine where it slows the movement of food and allows organ plenty of time for the absorption of nutrients. As a result, fiber can also help in avoiding drastic swings in blood sugar. Its primary sources are fruits, vegetables, legumes and oat bran.
Insoluble fiber (aka., “roughage”) is what most people think of when they think or fiber. In any case, insoluble fiber absorbs water during digestion, creating a “fuller” feeling and thereby increasing fecal bulk and speeding its move­ment through the digestive tract. Sounds a bit vulgar, but there’s a good side: It helps prevent constipation and is believed to prevent colon cancer.

It is also this feeling of satiety or fullness that allows fiber to help curb appetite. Although the average American eats 10 to 20 grams of fiber a day, the recommended level is relatively higher; 25 to 35 grams a day.
But before you decide to go out and aggressively pile on the dietary fiber to compensate for your previous short-comings, I suggest you increase you intake of fiber gradually in order to avoid possible intestinal discomfort and embarrassment.

That said – Enjoy Your Life!

John Aaron Villarreal

The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.


Popular posts from this blog

The Benefits of Regular Massage Sessions

Once people discover the many joys and benefits of massage, a common question arises—“How often should I schedule my massage sessions?”

Of course, there is no set answer, but studies indicate that massage at regular intervals is most beneficial to your overall health.

In a Newsweek article entitled “The Magic of Touch,” the advantages of frequent massage are considered. The following excerpts help to answer the question, “How often?”

“A weekly massage may seem an indulgence, but new research suggests it can have major health benefits...

“Since instituting a program of massage, job-specific exercises and ergonomics in 1990, the Virginia-based company [Wampler Foods] has cut repetitive-stress injuries by 75 percent...

“From assembly lines to corporate headquarters, Americans are discovering the magic of massage. At Boeing and Reebok, headaches, back strain and fatigue have all fallen since the companies started bringing in massage therapists...

Doctors have started prescribing massage …

Should You Take Supplements?

Often I am asked about supplements and their role in a healthy diet. My take is that while vitamins and minerals are essential to life, the human body cannot self sustain this requirement. Therefore, it is imperative that we eat a well-rounded, low fat diet in order to obtain an adequate variety and supply.

Unfortunately, Americans have become infatuated with supplementation. Mega-dosing has become a common practice for both athletes trying to improve their performances and the “average Jane or Joe” trying to compensate for inadequate nutrition.

Research indicates supplementation is ineffective in improving athletic performance in a well-nourished adult. That’s to say if you are eating well, taking additional doses of supplements won’t give you an edge.

In fact, excessive amounts of fat soluble vitamins (vitamins A, D, E and K) may prove toxic since they are stored in the body and not easily excreted. Even some water soluble supplements such as vitamin B-12 have been shown to cause toxi…

What To Do When You’re Chronically Stressed

Of all the modern-day ailments that seem to affect us, none is more pervasive than stress. Everywhere you turn, there are factors lurking to redirect you from your peaceful pursuit of happiness and lock you in the clutches of “stress.”

What exactly is stress—and what more insidious effects does it cause? The dictionary defines stress as “great pressure or force; strain.” In today’s world, we think of stress as the result of too much pressure laid upon us by life, causing mental worry or anguish. This, in turn, manifests itself in tight neck and shoulders, headaches, nervous stomach, etc. But these physical and mental conditions are really only the beginning.

Studies show that stressful situations can develop into more threatening health conditions. For instance:

A sudden or unexpected stressor can activate your adrenal glands, which sends adrenaline and other hormones into your bloodstream. This brings about an increase in your breathing, heart rate, blood pressure, and blood flow to…