Incorporating the right amount of fiber into your diet means understanding the difference between soluble and insoluble fiber. Soluble fiber is able to dissolve in water and passes through the body while absorbing other toxins, bad cholesterols and sugars. Insoluble fiber is what we usually think of as “roughage”. Wheat bran, vegetables, nuts, and seeds are examples of sources of insoluble fiber. Insoluble fiber is not easily broken down, and will pass through the intestine intact, helping the digestive system to function properly.

Sadly, many Americans do not get nearly enough fiber in their diets. Health experts recommend a minimum of 25 or more grams of fiber per day. It can be difficult to get enough fiber in one’s diet without adding in more calories, carbs and sugars than wanted. It is for this reason that supplementation can be important. One serving of BarnDad Innovative Nutrition’s premium fiber supplement, BarnDad’s Fiber DX™, provides 11 grams of fiber – that’s 44 percent of your recommended daily fiber intake!

BarnDad’s Fiber DX™ is a 100% natural (non-GMO), time-release, soluble and insoluble fiber matrix that naturally reduces hunger and supports healthy weight management, lean muscle and a healthy digestive system. Using this proprietary blend of soluble and insoluble fiber helps you to feel pleasantly full, not bloated like many of the traditional fiber supplements available in today’s market.

Because both soluble and insoluble fibers are important for health, digestion and disease prevention, it is important that you get the right balance of both. A premium fiber supplement like BarnDad’s Fiber DX™ will give you the proper blend of fibers that your body needs, while also providing you with all the health benefits associated with a high fiber diet.

First Class Fiber Can Be the Secret Ingredient to a Better Physique

As an athlete dedicated to your diet, physique and exercise regimen, you certainly have spent a great deal of time and energy counting carbohydrates and protein. Amazing amounts of helpful information have come from science labs and athletes across the country telling us how much of these nutrients to eat. Every bodybuilder or physique athlete knows that consuming a diet which facilitates fat burning and increasing levels of leanness requires more than just the right balance of carbohydrates, protein and fat. One of these nutrients that can help you achieve those nutritional goals, while ripping up your physique, is dietary fiber. While dietary fiber is best known for its health effects (which are too great to pass over), the inclusion of high quality fiber throughout your diet can help your body to burn more fat and control your appetite as well as manage glucose and insulin levels.

Just so we’re clear, we’re not talking your grandma’s fiber supplement, we’re talking about a unique, high-end blend of fiber along with added protein. Dietary fiber comes in two forms, soluble and insoluble (Anderson, Baird et al. 2009). The soluble form dissolves in water and can bind to fat, which goes on to improve cholesterol and blood glucose levels while also removing fat from the digestive system. The insoluble form is not readily digested and as a result primarily adds bulk to the stool in your colon. If research holds true, you likely aren’t consuming enough fiber. The USDA recommends you to consume 14 grams of fiber for every 1,000 calories you consume in your diet; the average American male should strive to consume around 36 grams of fiber each day (USDA 2005).

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Researchers looked at 559 teens, ages 14 to 18, in Augusta, Ga., and found that they consumed an average of about one-third of the daily recommended amount of fiber. Only about 1 percent of the teens met the recommended daily fiber intake of 28 grams for females and 38 grams for males.

Teens who didn’t eat enough fiber tended to have bigger bellies and higher levels of inflammatory factors in their blood. Both of those conditions are major risk factors for cardiovascular disease and diabetes, the Georgia Health Sciences University researchers said.

While the study found an association between low-fiber diets and teens having these risk factors, it did not prove a cause-and-effect relationship.

The study, released June 1 in the Journal of Clinical Endocrinology and Metabolism, also found that a low-fiber diet was associated with higher levels of overall body fat in females, but not in males.

“The simple message is adolescents need to eat more fruits, vegetables and whole grains,” study co-first author and bone biologist Dr. Norman Pollock said in a university news release. “We need to push recommendations to increase fiber intake.”

High-fiber foods include grain, cereals, legumes, and certain fruits and vegetables (when not overcooked), according to the American Academy of Pediatrics.

A better understanding of the relationships and risks of diet, lack of exercise and obesity in children and teens is particularly important at a time when about one-third of youngsters in the United States are overweight or obese, the researchers said.

However, they noted that getting teens to eat more fiber can be difficult because they have a preference for processed foods, and the side effects of eating more fiber can include intestinal gas, bloating and diarrhea.

More information

The American Academy of Pediatrics has more about the importance of fiber in a teen’s diet.

Copyright © 2012 HealthDay. All rights reserved.

Read the article at: http://tinyurl.com/7vmm8vl

The study, which was recently published in the scientific journal PLOS One, involved the study of the eating habits of over 20 000 residents of the Swedish city of Malmö, with a focus on the risk of cardiovascular disease. The importance of 13 different nutrient variables (aspects of fiber, fats, proteins and carbohydrates) was analyzed.

“Women who ate a diet high in fiber had an almost 25 per cent lower risk of suffering from cardiovascular disease compared with women who ate a low-fiber diet. In men the effect was less pronounced. However, the results confirmed that a high-fiber diet does at least protect men from stroke”, says Peter Wallström, a researcher at Lund University and the primary author of the article.

Read the full article posted by:

at http://www.biosciencetechnology.com/News/2012/04/Fiber-Protects-Against-Cardiovascular-Disease,-Especially-in-Women/

Source: Lund University

However I think most of us comprehend that it is the type of foods we eat that prevent our efforts at weight loss. We eat high fat and high carb foods. They taste good, and they are cheap and convenient. They are missing nutrients including vitamins and minerals. However there is one particular nutrient that we actually should eat more of, it is fiber.

Dietary Fiber
One of the primary reasons why we do not get enough fiber is that most of our foods are highly processed. Most of the grains we eat have the fiber got rid of. And we do not eat entire fruits and vegetables. To enjoy the benefits of fiber, we should get more of these entire foods into our diets. However the question is, why is fiber vital and just how is able to it help with weight loss.

There is one very basic reason why fiber is able to assist with weight loss. It is bulk, it is not digested like most of the further elements of food. So It leaves us feeling complete and pleased. This fiber fills up our digestion tracts and sends a signal to our brains that we are complete. Most of the processed foods we eat are digested very rapidly, and this leaves us feeling starving after awhile.

Fiber is able to even bind up a specific quantity of fat and cholesterol in a dinner. This fat might be excreted before it is also taken in. And in general, keeping your digestion tract regular has been associated with lower weights.

Diabetic Issues
Some people do not recognize this, yet diabetic issues and being overweight go hand in hand. And the good news is that fiber is able to assist with both of these situations. However there is a certain kind of fiber that is especially helpful for diabetic issues. It is soluble fiber. The reason dietary fiber is so helpful for diabetic issues is that it forms a gel when blended with water. The carbohydrates in our food mixes with this gel. This greatly reduces the absorption of these carbs in our blood streams, which then will certainly slow blood glucose spikes that every diabetic dreads.

It has been shown by numerous studies that featuring more fiber in your diet may be a step in the correct direction for you even if you are diabetic, or simply should lose some weight.

Link to original article: http://diabeteseffect.com/147/dietary-fiber-for-aiding-type-2-diabetes-and-weight-loss/

C&EN Associate Editor Jyllian Kemsley notes that dietary fiber plays key roles in human health. Fiber creates a feeling of fullness that can reduce calorie intake, and provides an energy source for beneficial bacteria in the digestive tract. Studies link high fiber diets to a reduced risk of diseases such as diabetes and colon cancer. However, Americans on average eat only about 15 grams of fiber per day, barely half the recommended amount. Getting consumers to eat more fiber can be difficult, particularly when people find some high-fiber foods unpalatable, Kemsley notes.

Scientists and food manufacturers are hoping that a new type of food fiber, called digestion-resistant starch, will help boost fiber intake without agitating the palate. Some scientists are trying to produce these new fibers by heating or chemically altering existing starches. Others are focusing on engineering plants, such as wheat and rice, so that they can produce these fibers naturally. One study found that when a group of men ate pieces of white bread containing a form of the new fiber, their blood glucose and insulin levels dropped by nearly half.

ARTICLE: “New Fibers for Foods”

Source:
Michael Bernstein
American Chemical Society

BarnDad’s FiberDX™ is a 100% natural (non-GMO), time release, soluble and insoluble fiber matrix that naturally reduces hunger and supports healthy weight management, lean muscle and a healthy digestive system. Originally developed in Germany, where it was used to successfully treat diabetic and obese patients, BarnDad’s FiberDX™ reduces hunger and slows the digestion and absorption of sugars and carbohydrates. This helps reduce insulin spikes and allows glucose to be metabolized more effectively.

BarnDad’s FiberDX™ also supports heart health.It’s long been clinically proven that a diet high in fiber helps reduce cholesterol and triglycerides, which has a positive impact on the body’s mechanisms for regulating healthy cholesterol production. Health experts recommend a healthy diet include a minimum of 25 grams or more of fiber per day. One serving of BarnDad’s FiberDX™ provides 11 grams of Fiber, a full 44 PERCENT of your daily fiber requirement.

While many single fiber products or supplements (imbalanced blends) often cause bloating, BarnDad’s FiberDX™ patent-pending, eight-layer fiber matrix, works in days to provide consumers all the benefits of a high fiber diet without the negative side effects.

BarnDad’s FiberDX™ is a flavorless,universal ingredient that easily mixes with water or other beverages and can also be used in baking as a flour substitute, resulting in healthy and delicious meals,snacks and desserts. BarnDad’s FiberDX™ is the ultimate fiber supplement for optimum health, peak performance and vitality at any age.

The unique formula helps you feel pleasantly full,before you’ve had a chance to eat too much,and keeps you from getting hungry between meals. Simply take BarnDad’s FiberDX™15 minutes before your regular meals,with water or a healthy beverage of your choice, and begin to look and feel better,while you continue to enjoy your favorite foods!

Read more about how BarnDad’s FiberDX™ can help you look and feel the way you’ve always wanted.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat,
cure or prevent any disease.

Increased dietary intakes of fiber are associated with lower risks of dying from cardiovascular, infectious, and respiratory diseases, suggests data from the US National Cancer Institute.

The highest intakes of fiber – equivalent to about 30 grams per day for men and 25 grams for women – were associated with a reduction in the risk of dying from cardiovascular, infectious, and respiratory diseases of up to 60 percent, according to findings published in the Archives of Internal Medicine .

“Interestingly, our study found that dietary fiber intake, especially from grains , was inversely associated with the risk of death from infectious and respiratory diseases,” wrote researchers, led by Yikyung Park, ScD.

“Inflammation, a predominant pathphysiologic response in many infectious and respiratory diseases, has been suggested to contribute the progression of these diseases [and] studies have shown that dietary fiber has anti-inflammatory properties:

“The anti-inflammatory properties of dietary fiber could explain, in part, significant inverse associations of dietary fiber intake with infectious and respiratory diseases as well as with CVD death,” they added.

Fiber intakes

A 2008 International Food Information Council survey found 77 percent of people are proactively trying to consume additional fiber.

Despite such good intentions, however, many Americans only achieve about 50 percent of their recommended amount of 25 to 30 grams of fiber daily.

Packaged Facts estimates that in 2004, 91 percent of all fiber food ingredient sales were of conventional, insoluble-type fibers, which contains cellulose, hemicellulose and lignin and cannot be dissolved in water.

The remaining 9 percent share was split evenly between conventional, soluble-type fibers and emerging, novel fibers. The market researcher projects that insoluble fibers will decrease to 53.3 percent by 2014, while the share for the mostly new or newly refined conventional, soluble-type fibers will decrease slightly to 7.4 percent.

New data

The new study’s findings support the recommendations for intakes, with consumption of between 25 and 30 grams linked to lower risks of dying from a range of diseases.

The National Cancer Institute analyzed data from 219,123 men and 168,999 women participating in the NIH (National Institutes of Health)-AARP Diet and Health Study. Dietary intakes were assessed using food frequency questionnaires.

Over the course of about 9 years of study, 11,330 deaths in women and 20,126 deaths in men were documented.

After crunching the numbers, the researchers found that people with the highest average intakes – between 25 and 30 grams of fiber per day – had a 22 percent lower risk of death from all the causes.

For men, the highest intakes were associated with a reduction in the risk of death from cardiovascular, infectious, and respiratory diseases ranging from 34 to 59 percent in women and 24 to 56 percent in men.

The strongest associations were observed for fiber from grains and no from other sources, added the NCI researchers.

“Our study shows that dietary fiber may reduce the risk of premature death from all causes, especially from CVD and infectious and respiratory diseases,” wrote Dr Park and colleagues.

“The current Dietary Guidelines for Americans recommend choosing fiber-rich fruits, vegetables, and whole grains frequently and consuming 14 g/1000 calories of dietary fiber. A diet rich in dietary fiber from whole plant foods may provide significant health benefits,” they concluded.

Source: Archives of Internal Medicine
Published online ahead of print, doi:10.1001/archinternmed.2011.18
“Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study”
Authors: Y. Park, A.F. Subar, A. Hollenbeck, A. Schatzkin

FRIDAY, July 1 (HealthDay News) — Increasing daily soluble fiber intake may help you lose dangerous visceral fat, which produces hormones and other substances linked to a host of chronic diseases, according to a new study.

Unlike the subcutaneous fat found just under the skin, visceral fat is located deep in the belly and wraps around a person’s vital organs. Researchers at Wake Forest Baptist Medical Center found the way to hone in on this deep belly fat is to get moderate amounts of regular exercise and to eat more soluble fiber from vegetables, fruits and beans.

“We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease,” said the study’s lead researcher, Dr. Kristen Hairston, assistant professor of internal medicine at Wake Forest Baptist in a news release from the medical center. “Our study found that making a few simple changes can have a big health impact.”

Researchers analyzed 1,114 black and Hispanic Americans since those populations are at higher risk for high levels of visceral fat as well as developing high blood pressure and diabetes. The study, published in the June 16 online issue of the journal Obesity , examined whether certain lifestyle factors, such as diet and exercise habits, were associated with a change in the participants’ belly fat over a period of five years.

Using CT scans to measure subcutaneous and visceral fat, researchers found that increased intake of soluble fiber was associated with a reduction in belly fat, but not subcutaneous fat.

In fact, for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years. In addition, regular moderate exercise (30 minutes of vigorous exercise two to four times per week) resulted in a 7.4 percent reduction over the same time period.

So what exactly does a person need to eat to get 10-grams of soluble fiber each day? The researchers noted this could be achieved by eating two small apples, one cup of green peas and one-half cup of pinto beans daily.

The study pointed out, however, that more research is needed to explain the link between soluble fiber intake and reductions in visceral fat. “There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don’t know how it works,” said Hairston.

“Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not,” Hairston added. “Our study is valuable because it provides specific information on how dietary fiber, especially soluble fiber, may affect weight accumulation through abdominal fat deposits.”

More information

The National Institutes of Health provides more information on soluble fiber < http://www.nlm.nih.gov/ medlineplus/ency/article/ 002136.htm > .

– Mary Elizabeth Dallas

SOURCE: Wake Forest Baptist Medical Center , news release, June 27, 2011.