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Thread: Fiber 101

  1. #1
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    Default Fiber 101

    One of the most effective aspects of fiber when dieting, is fiber's carb shileding properties. IMHO it would be beneficial to eat fiber along with cottage cheese or other protein/fat sources that have trace amounts of carbs in them. This may, in fact, eliminate any effects on blood sugar and thus will negate the potential effect these trace carbs, albeit minimal, would have had.

    Fiber shields the starchy carbohydrates in food and slows the rapid attack of digestive enzymes. This slows the release of sugar molecules into the bloodstream. Thus, when you eat fiber along with your carbs, this will lower the overall effects the carbs have on potential fat gain.

    Fibrous carbs in an of themselves, will have a much lower GI (glycemic index) 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 + fiber would be an excellent choice during the day on a "refeed" day to maintain a steady insulin/glucagon hormone balance. Also, post WO, a more rapidly digested carb would be the better choice. Followed up with a fibrous carb + protein meal..

    Below is a list of fiber sources. For carb cycling, it will depend on which type of cycle you are using for which sources you should select in any given no, low and high carb day... For example, on a no-carb day, you will need to stick with fibrous greens.

    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

    NOTE: Both soluble and insoluble pass through the body undigested. Furthermore insoluble fiber passes through your body largely intact.

  2. #2
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    Awsome!

    I'll use this in my next cut.

  3. #3
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    Default im sorry i cant make it smaller, but its good info.

    if a rep can fix this, that would be great.. idk how to get rid of the empty space i just copied it from the source of another real long webpage...

    MOD EDIT - Awesome post, I fixed the layout. Mind noting where you found this?



















































































































































































    Food



    Serving Size



    Fiber (gm)


    Cereals:






    All-Bran



    1/3 cup



    8.5


    Bran Buds



    1/3 cup



    7.9


    Bran Chex



    2/3 cup



    4.6


    Cheerios



    1 1/4 cup



    1.1


    Corn Bran



    2/3 cup



    5.4


    Corn Flakes



    1 1/4 cup



    0.3


    Cracklin' Bran



    1/3 cup



    4.3


    Crispy Wheats n' Raisins



    3/4 cup



    1.3


    40% Bran



    3/4 cup



    4.0


    Frosted Mini-Wheats



    4 biscuits



    2.1


    Graham Crackos



    3/4 cup



    1.7


    Grape Nuts



    1/4 cup



    1.4


    Heartland Natural Cereal



    1/4 cup



    1.3


    Honey Bran



    7/8 cup



    3.1


    Most



    2/3 cup



    3.5


    Nutri-Grain, barley



    3/4 cup



    1.7


    Nutri-Grain, corn



    3/4 cup



    1.8


    Nutri-Grain, rye



    3/4 cup



    1.8


    Nutri-Grain, wheat



    3/4 cup



    1.8


    100% Bran



    1/2 cup



    8.4


    100% Natural Cereal



    1/4 cup



    1.0


    Oatmeal, (cooked regular, quick, or instant)



    3/4 cup



    1.6


    Raisin Bran-type



    3/4 cup



    4.0


    Rice Krispies



    1 cup



    0.1


    Shredded Wheat



    2/3 cup



    2.6


    Special K



    1 1/3 cup



    0.2


    Sugar Smacks



    3/4 cup



    0.4


    Tasteeos



    1 1/4 cup



    1.0


    Total



    1 cup



    2.0


    Wheat Chex



    2/3 cup



    2.1


    Wheaties



    1 cup



    2.0


    Wheat n' Raisin Chex



    3/4 cup



    2.5


    Wheat germ



    1/4 cup



    3.4










































































































    Food



    Serving Size



    Fiber (gm)


    Vegetables (cooked):






    Asparagus, cut



    1/2 cup



    1.0


    Beans (string, green)



    1/2 cup



    1.6


    Broccoli



    1/2 cup



    2.2


    Brussels sprouts



    1/2 cup



    2.3


    Cabbage (red, white)



    1/2 cup



    1.4


    Carrots



    1/2 cup



    2.3


    Cauliflower



    1/2 cup



    1.1


    Corn, canned



    1/2 cup



    2.9


    Kale leaves



    1/2 cup



    1.4


    Parsnip



    1/2 cup



    2.7


    Peas



    1/2 cup



    3.6


    Potato (with skin)



    1



    2.5


    Potato (without skin)



    1



    1.4


    Spinach



    1/2 cup



    2.1


    Squash, summer



    1/2 cup



    1.4


    Sweet potatoes



    1/2



    1.7


    Turnips



    1/2



    1.6


    Zucchini



    1/2 cup



    1.8





























































    Food



    Serving Size



    Fiber (gm)


    Vegetables (raw):






    Bean sprouts



    1/2 cup



    1.5


    Celery, diced



    1/2 cup



    1.1


    Cucumber



    1/2 cup



    0.4


    Lettuce, sliced



    1 cup



    0.9


    Mushrooms, sliced



    1/2 cup



    0.9


    Onions, sliced



    1/2 cup



    0.9


    Pepper, green, sliced



    1/2 cup



    0.5


    Spinach



    1 cup



    1.2


    Tomato



    1



    1.5






























































































































    Food



    Serving Size



    Fiber (gm)


    Fruits:






    Apple (with skin)



    1



    3.5


    Apple (without skin)



    1



    2.7


    Apricot



    3



    1.8


    Apricot, dried



    5 halves



    1.4


    banana



    1



    2.4


    Blueberries



    1/2 cup



    2.0


    Cantaloupe



    1/4 melon



    1.0


    Cherries, sweet



    10



    1.2


    Grapefruit



    1/2



    1.6


    Grapes



    20



    0.6


    Orange



    1



    2.6


    Peach (with skin)



    1



    1.9


    Peach (without skin)



    1



    1.2


    Pear (with skin)



    1/2 large



    3.1


    Pear (without skin)



    1/2 large



    2.5


    Pineapple



    1/2 cup



    1.1


    Plums, damson



    5



    0.9


    Prunes



    3



    3.0


    Raisins



    1/4 cup



    3.1


    Raspberries



    1/2 cup



    3.1


    Strawberries



    1 cup



    3.0


    Watermelon



    1 cup



    0.4














































    Food



    Serving Size



    Fiber (gm)


    Legumes:






    Baked beans/tomato sauce



    1/2 cup



    8.9


    Dried beans, cooked



    1/2 cup



    4.7


    Kidney beans, cooked



    1/2 cup



    7.3


    Lentils, cooked



    1/2 cup



    7.3


    Lima beans, cooked



    1/2 cup



    4.5


    Navy beans, cooked



    1/2 cup



    6.0






















































































    Food



    Serving Size



    Fiber (gm)


    Breads:






    Bagels



    1



    0.6


    Bran muffins



    1



    2.5


    Cracked wheat bread



    1 slice



    1.0


    Crisp rye bread



    2 crackers



    2.0


    Crisp wheat bread



    2 crackers



    1.8


    French bread



    1 slice



    0.7


    Italian bread



    1 slice



    0.3


    Mixed grain bread



    1 slice



    0.9


    Oatmeal bread



    1 slice



    0.5


    Pita bread



    1 piece



    0.4


    Pumpernickel bread



    1 slice



    1.0


    Raisin bread



    1 slice



    0.6


    White bread



    1 slice



    0.4


    Whole wheat bread



    1 slice



    1.4









































    Food



    Serving Size



    Fiber (gm)


    Pasta and rice:






    Macaroni



    1 cup



    1.0


    Rice, brown



    1/2 cup



    1.0


    Rice, polished



    1/2 cup



    0.2


    Spaghetti, regular



    1 cup



    1.1


    Spaghetti, wheat



    1 cup



    3.9









































    Food



    Serving Size



    Fiber (gm)


    Juices:






    Apple



    1/2 cup



    0.4


    Grapefruit



    1/2 cup



    0.5


    Grape



    1/2 cup



    0.6


    Orange



    1/2 cup



    0.5


    Papaya



    1/2 cup



    0.8














































    Food



    Serving Size



    Fiber (gm)


    Nuts:






    Almonds



    10 nuts



    1.1


    Filberts



    10 nuts



    0.8


    Peanuts



    10 nuts



    1.4


    Lentils, cooked



    1/2 cup



    7.3


    Lima beans, cooked



    1/2 cup



    4.5


    Navy beans, cooked



    1/2 cup



    6.0

    Last edited by stonecoldtruth; 05-18-2006 at 08:39 PM.

  4. #4
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    Wow, great information man. This should be a sticky.

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    Quote Originally Posted by bobburn
    Wow, great information man. This should be a sticky.
    What are you talking about.. it already is.. *innocent*
    Back to the basics!

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    PSSH! I checked just to make sure it wasn't!! Mods and their smoke and mirrors tricks!

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    Quote Originally Posted by bobburn
    PSSH! I checked just to make sure it wasn't!! Mods and their smoke and mirrors tricks!
    You feeling ok? You are looking a little pale bob.. *gaze*
    Back to the basics!

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    I can't prove anything..damn.

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    Quote Originally Posted by jdiritto
    MOD EDIT - Awesome post, I fixed the layout. Mind noting where you found this?
    the previous post was from here:
    http://www.gicare.com/pated/edtgs01.htm


    heres some other good ones i found while lookin for that link...


    http://www.healthcastle.com/high-fiber-foods.shtml

    High Fiber Foods:


    Grain Products:

    whole grain breads, buns, bagels, muffins
    Bran Flakes, All Bran, Red River cereal, Corn bran cereal, whole wheat Shreddies
    whole-wheat pastas
    whole grains such as barley, popcorn, corn and brown rice

    Fruits:


    dried fruits such as apricots, dates, prunes and raisins
    berries such as blackberries, blueberries, raspberries and strawberries
    oranges, apple with skin and pear

    Vegetables:


    broccoli, spinach, swiss chard and green peas
    dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils
    nuts and seeds such as almonds, whole flaxseed and soynuts

    http://www.mayoclinic.com/health/hig...-foods/NU00582


































































































































































































































    Fruits Serving size Total fiber (grams)
    Pear 1 medium 5.1
    Figs, dried 2 medium 3.7
    Blueberries 1 cup 3.5
    Apple, with skin 1 medium 3.3
    Peaches, dried 3 halves 3.3
    Orange 1 medium 3.1
    Strawberries 1 cup 3.0
    Apricots, dried 10 halves 2.6
    Raisins 1.5-ounce box 1.6
    Grains, cereal & pasta Serving size Total fiber (grams)
    Spaghetti, whole-wheat 1 cup 6.3
    Bran flakes 3/4 cup 5.3
    Oatmeal 1 cup 4.0
    Bread, rye 1 slice 1.9
    Bread, whole-wheat 1 slice 1.9
    Bread, mixed-grain 1 slice 1.7
    Bread, cracked-wheat 1 slice 1.4
    Legumes, nuts & seeds Serving size Total fiber (grams)
    Lentils 1 cup 15.6
    Black beans 1 cup 15.0
    Baked beans, canned 1 cup 13.9
    Lima beans 1 cup 13.2
    Almonds 24 nuts 3.3
    Pistachio nuts 47 nuts 2.9
    Peanuts 28 nuts 2.3
    Cashews 18 nuts 0.9
    Vegetables Serving size Total fiber (grams)
    Peas 1 cup 8.8
    Artichoke, cooked 1 medium 6.5
    Brussels sprouts 1 cup 6.4
    Turnip greens, boiled 1 cup 5.0
    Potato, baked with skin 1 medium 4.4
    Corn 1 cup 4.2
    Popcorn, air-popped 3 cups 3.6
    Tomato paste 1/4 cup 3.0
    Carrot 1 medium 1.8




    http://www.nichd.nih.gov/publication...4_section5.pdf

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    Thumbs up THANKS

    the post on fibre has been really helpfull in fixing the problems with my diet

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    I've been trying to incorperate real fiber in my diet, but I've also taken psyllium husk and metamucil to help with bowel movements. I usually take it at night so in the morning I can get my business done before work. I'm backed up as it is, don't get me started on public restrooms.

    Is taking a teaspoon of metamucil at night anything to be concerned about? I would say I get a decent amount of fibers during the day, and will of course try to work in some better sources. I truly appreciate your efforts and will read this over once I have more time, but just wondering what your position is on this. I've already cleaned up my diet and make sure to drink more water which has helped things go more smoothly... but being pressed for time, it makes things psychologically tough for me to... well, lets not go into detail.


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    so what's the diff between soluble and insoluble? I mean, should you be getting a certain percentage of each? is one better than the other??

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    I heard psyllium is good in shakes, i have benefiber but it's pricey, so i'm gonna try psyllium

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    Default Good info

    thnx for providing Good info related to fiber products i use to eat i can't just rely on juices if i am trying to get more fiber from my food . and fiber is really required for getting our digestive system to work properly . if we will not take fiber properly we should get diarrhea and then we will have to use fiber in our food . so it is better for us to keep getting it in our daily food .

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    Soluble fibre ferments in the guts to assist good bacteria production, and also forms a kind of soft gel to assist peristalsis.

    Insoluble fibre literally just pushes everything through, although if you take too much you can get painful constipation. Be careful with having too much insoluble fibre.

    A good read: http://www.bodyrecomposition.com/nut...res-broom.html
    Higher Conciousness through Heavier Weights

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