NEWSLETTER ARTICLE - WTF: Where's the Fiber?
by Mike Scialabba
You've got your oatmeal, your broccoli, some black beans and rice on a high carb day, and boat load of chicken and lean steak, but where's all that fiber you're suppose to be getting coming from?
Most nutrition experts recommend around 25-30 grams of fiber each day, while some are arguing that's merely 60% of what we should be consuming.
So are you getting enough? And what's all the hype about??
The Good, the Bad, and the Poopy
To keep you from having to break out the Wiki, I'll make it simple. One fiber, called soluble fiber, has a direct effect on the contents of your gastrointestinal tract (small and large intestines, and colon), aiding in the absorption of many nutrients within the foods you've eaten. Soluble fiber is responsible for aiding in the 'fullness' effect, stabilizing blood sugar, and controlling cholesterol levels. The other, insoluble fiber, also aids in the 'fullness' effect, and is responsible for pulling water into the bowels (poop) and creating 'bulk' (thicker poop), helping in the prevention of constipation, which is no fun no matter what you're into.
Without this wonderful stuff, you may have poor absorption of critical nutrients, bad cholesterol, high blood sugar, excess weight gain, a bottomless stomach, and have some very strange or irregular bowel movements.
So are you getting enough?
Black Beans and Brown Rice - Fiber Overload!
The average American only consumes half of the recommended daily intake, which would be about 12 – 15 grams per day. If some experts are saying you need upwards of 60 grams per day, then this is far from enough fiber to keep your body functioning like it should.
Here's a small list of high fiber foods that can get your body and bowels functioning like normally, that will also will help you in the weight room! You just can't go wrong.
Oh the good stuff!
- Apples: 5 grams/ 1 large
- Blackberries: 8 grams/ 1 cup raw
- Pear: 7 grams/ 1 medium
- Grapefruit: 7 grams/ ½ medium
- Oatmeal: 6 grams/ 1 cup cooked
- Brown Rice: 6 grams/ 1 cup cooked
- Sweet Potato: 7 grams/ 1 medium (skin on)
- Whole Wheat Noodles: 8 grams/ 1 cup cooked
- Black Beans: 14 grams/ 1 cup cooked
- Flax Meal : 7 grams/ 3T
- Lentils: 7 grams/ ½ cup
- Almonds: 4 grams / 1 oz
- Pumpkin Seeds: 4 grams/ ¼ cup
These are just of few of the great whole foods that are out there that can help you get your internal health, benefiting your external health.
It's not always about the mirror ladies and gentlemen. You've got put some of your priorities in the toilet!
This exclusive article (and others) can be found in the latest Wannabebig Serious About Muscle Newsletter - July 8th, 2010
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