Clean Colon

It can cause things like acne, bad breath, bloating, belching, constipation, diarrhea, allergies, fatigue, hair loss, decreased energy levels, heartburn, headache, gas, indigestion, insomnia, low sex drive, poor memory, weight gain, and trouble losing weight. That’s a lot of problems for your body. If you have more than 3 of these it may be time to do a cleansing for yourself. Most illnesses are caused by unhealthy colons and digestive tracts. Colds, the flu, arthritis, cardiovascular disease, and allergies are all examples of diseases caused by excessive amounts of poor quality food combined with bad elimination. If not eliminated properly food can stay in the system for weeks, months or years damaging your system. Cleansing is something that all of us should do from time to time. For those of us who eat a lot of fatty foods it should be done more often than others. Fiber and water are what the colon needs to take care itself. There are other things but these are the 2 main things. Things like fruits and vegetables will help clean the digestive system out as well as provide fiber in your diet. Eating some lemon peel, which you can get in the form of a pill, will help clean out the intestines and get rid of any kind of stomach or colon inflammation you may have. Drink a lot of water; this is a great way to detox the body. It’s something you should be drinking anyway but drinking more of it will flush any toxins out of the body. It’s the best and easiest way to clean out your system. Most doctors will tell you that one bowel movement is enough and is normal.

Vegetable Fibre Source

Because of its chemical structure, fiber is indigestible to humans and remains completely intact as it travels through the body. It is actually a carbohydrate, but acts differently since it cannot be broken down into its basic glucose building blocks. If fiber can’t even be digested, what could possibly make it so important to bodybuilders? Well, even though fiber is considered a “nonessential” nutrient, it still plays an important role in building muscle, gaining strength and maintaining your overall health. Fiber is most well known for its ability to induce regular bowel movements. Why is this so important to bodybuilders? Well, since you are trying to build as much muscle as possible, you will probably be consuming at least one gram of protein per pound of bodyweight each day. One of the main sources of this protein will come from animal meat such as chicken and beef. The problem with this is that if meat stays in the digestive tract for too long it can produce toxins that pose long-term negative health consequences. An adequate amount of fiber each day will ensure that foods are moving along smoothly through your digestive system. Fiber is also beneficial in its effect on slowing down the rate of gastric emptying. Gastric emptying is the process where foods are moved from the stomach to the small intestine. When you consume foods containing fiber, they become “gelled” in your stomach and slow down this process. The small intestine is where most nutrients are absorbed and pumped into the bloodstream. By slowing down the transfer of food to the small intestine your body will be able to extract the nutrients much more efficiently. This “timed-release” effect will also keep your body in an anabolic state for longer and decrease the chances of muscle catabolism setting in. Along with its digestive benefits, fiber has also been known to regulate blood sugar levels. This will result in a more gradual release of sugars into the bloodstream and will decrease the chances of unnecessary insulin spikes and unwanted fat storage. This will also allow your body to increase its natural production of this powerful anabolic hormone without having to increase the consumption of simple carbohydrates. As you can see, fiber is a fairly important carbohydrate form to incorporate into your diet. I would highly recommend that you focus on consuming around 25-35 grams of fiber each day for maximum benefits. To learn the complete inside scoop on proper muscle-building nutrition, go ahead and visit http://tinyurl. com/ddx4du. You’ll learn everything you need to know to structure the most effective nutrition plan possible in order to maximize your muscle and strength gains. You can also download my “Empowered Nutrition Mass-Building Meal Plans” to take all of the guesswork out of your diet.

Natural Fibre

Unfortunately, in today?s world of overconsumption of processed foods, fiber is often one thing many individuals are really lacking.

Here are the top facts about fiber you need to know.

Promotion Of A Healthy Digestive System

Fiber?s primary role in the body is going to be to help promote a healthy digestive system. It does this by helping to keep the intestines in proper working order and prevent the accumulation of cholesterol along the lining.

Lowering Your Bad Cholesterol Levels

Another thing fiber will do, is help to decrease the level of LDL cholesterol that?s seen in the blood. It does this by binding with the dietary cholesterol you take in while it?s in the small intestine and then removing it from the body.

Therefore, a diet rich in fiber can be a very good defense against the heart disease.

Fiber And Weight Loss

Women who are consuming high fiber diets on a regular basis generally maintain a much lower weight than those who don?t, simply because they typically consume fewer total calories as a result.

Because it takes fiber a long time to be digested by the body, this means you will stay feeling fuller longer than if you would have done without it.

Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is absolutely essential for weight loss.

Getting Enough Fiber

It?s recommended, when it comes to being sure you are getting enough fiber in your diet, to try and average 14 grams per 1000 calories you eat. Most women will have diets consisting between 1500 and 2000 calories, depending on your body weight and activity levels, so that will translate to 21-28 grams of fiber total.

Increase Your Intake Slowly

Be sure that if you have not been eating much fiber in your diet at all in the past few months, increase your intake slowly.

If you go from eating very little fiber a day to getting a very high dose, you will likely suffer from extreme digestive upset and will not feel well at all.

Try and increase the consumption over the period of a few weeks to ease this process.

Soluble Fiber

Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down the by the body. Sources to try and aim to consume include oat bran, oatmeal, beans, peas, rice bran, barley, and fruits.

Insoluble Fiber

Insoluble fiber, on the other hand is not digested by the body and rather, helps to slow down gastric emptying, causing that increased satiety effect discussed above. This is what will provide the biggest benefit when it comes to weight control for you.

Good sources of this type of fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples.

So, be sure you do not overlook the importance of fiber in your diet. If you do get your consumption levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how you look as well.

Dietary Fibre

The amount of fiber that the American Diabetes Association recommends that Americans should consume daily to eliminate irregularity, help promote good digestion and relieve toxic bowel type syndrome that can spill undigested toxins and poisons back into the blood stream is between 25 and 30 grams of fiber daily. The average American today receives less than half of the optimal amount of dietary fiber (averaging only 10 to 12 grams of fiber daily). Today most nutritional scientists agree that the incidence of many diseases and major health concerns could either be eliminated or partially resolved by eating more fiber. Just a partial list includes:? Lower incidence of heart disease? Lower cholesterol? Reduced rates of cancer? Fewer cases of diabetes? Less constipation? Fewer varicose veins and hemorrhoids? Less general illness? Increased energy? Fewer headaches and vision problems? Better complexion and better appearance of health? Less tendency to gain weight and a greater likelihood to lose weight? and over 200 other illnesses and health concerns. Health Tip: If you’re adding more fiber to your diet for the first time, please do so gradually or else your digestive system may not be used to it and may pass more gas. Try gradually adding a little more daily fiber to your digestive system, and over a two to four week period your body will get use to the extra fiber. Then the flatulence problem should become nonexistent. Note when eating beans that are being cooked at home, it is generally a good idea before cooking them to let them soak overnight in water so as to make them easier to digest and thus less gas producing. Lentils (a great fiber source) aren’t as ‘gassy’, taste good and are easy to prepare and mix in many different recipes. Note: Many fruits like blackberries, raspberries, dried prunes, and apricots are very high in fiber. Almost all fruits and vegetables have meaningful amounts of fiber and are well worth adding to your diet, not only for the extra variety of taste but also for all the extra nutrients and fiber that they provide. If more people ate the proper types of fiber, not only would constipation be eliminated but very few people would develop hemorrhoids, which are usually caused when people have to exert added pressure to the anal region in order to force a bowel movement. The tissues in the anal area are very sensitive, and increased pressure upon them during evacuation often will resort in torn and bloody tissues in that area (hemorrhoids). In addition, by not eating enough fiber daily and drinking enough water, the excess pressure caused by straining to pass a dry hard stool can also result in piles, a condition in which the insides of the lower colon are actually forced outside of the anus. Both hemorrhoids and piles can usually be completely averted by eating a healthy diet, eating more fiber, and drinking enough water daily. Health Tip: Be sure to drink at least 8 glasses of water a day. Not only is it important that you keep your cells properly hydrated for optimal functioning, but drinking enough water a day, along with eating enough fiber, will also help to eliminate constipation. When you eat food containing fiber but do not drink enough water, then the fiber will not be able to absorb enough water to make stools soft and yet firm enough for easy passage. For Weight Loss Health: One benefit of taking a fiber supplement and drinking a large glass of water 30 to 60 minutes prior to eating is that fiber generally does not have many if any calories. The good news is that by taking your fiber with water before lunch or dinner you will not feel nearly as hungry. Many studies have been done showing that weight loss can often be dramatic (four to eight pounds weight loss a month or more), even with no other change in your eating habits, just by taking a good fiber product before you feel hungry. When you take fiber prior to feeling hungry, your body’s eating senses are turned off because your stomach is at least partially full from the water and fiber. When you do eat you will not feel like eating as much. This means that you will consume less food calories, which makes weight loss goals easier. If you are overweight, combine this fiber weight loss tip with eating healthy and with moderate daily exercise and within a short time you could make significant weight loss progress. I have found a great Fiber Supplement that adds up to 15 grams of daily Fiber per serving but that also helps cleanse, detoxify and supports good colon and digestive immune health. This product is Doctor Greens Cleansing Fiber Plus and their excellent Fiber Cleanse and a Detox/Cleanse 4-product package available on their website. This beneficial Cleanse and Detox package contains a very helpful pamphlet and easy to follow instructions to help you get more daily fiber along with supporting a thorough cleanse, detox and importantly aids Re-Energizing your body for better health. To Your Better Health, Hal Decker

insoluble fiber cholesterol

In addition, fiber helps lowering cholesterol levels thus minimizing the risk of heart disease, while it lowers blood sugar thus helping in the better management of diabetes. Fiber is contained in a variety of fruits, vegetables, whole-grain, beans and legumes and it is classified into soluble and insoluble fiber.

fiber consumption

Eating foods that are rich in fiber is essential to the health of your digestive tract. Fiber works in several ways to aid with the removal of waste from the body. When you consume an adequate amount of fiber each day your body is able to process the waste much easier. Fiber also works to soften stools and with constipation being a concern of many people, this is very important.
There are many foods that are naturally high in fiber and incorporating these into your diet is a good idea.
Whole grains are rich in fiber. These should be consumed each day and include items such as whole grain breads and muffins, whole grain pasta and cereals. There are several delicious breakfast cereals that are high in fiber. Having a bowl each morning along with a slice of whole grain bread or a serving of whole grain pasta later in the day will greatly increase your daily fiber intake.
Another group of foods that are good sources of fiber are fruits and vegetables. Not all fruits and vegetables are high in fiber though. Berries are an especially rich in fiber. This includes raspberries, blueberries, strawberries and blackberries. Pears and apples with their skins left on can also add to your daily fiber intake.
If you prefer to add dry fruits to your diet than you’ll want to look at items such as dried apricots and raisins. Sprinkling these in a salad or eating them as a snack is beneficial and contributes to how much fiber you are eating.
Vegetables can also be full of fiber. Many types of beans can add a substantial amount of fiber to your diet. Adding red kidney beans to chili or dried beans to a soup is a tasty method of getting your family to eat more fiber. Broccoli, green peas and spinach all contain fiber too. Eating one or two servings of these vegetables each day helps you ensure that you are getting the fiber that your body needs.
Another way that some people add to their fiber intake is to purchase one of the fiber rich drinks that are available. Many of these drinks are designed to aid with constipation. They are normally in the form of a powder and when the powder is added to water it becomes an appealing drink.
For some people this is how they supplement their fiber intake each day. They consume the drink at the same time daily and it helps them to remain regular. The added benefit is that they are increasing their fiber intake in the easiest way possible.
Fiber is important to your diet regardless of your age. Choose fiber rich foods that you enjoy and you will automatically reap the benefits of a fiber rich diet.

Fruit Rich fibre

What is fiber you ask? Fiber is a type of carbohydrate that cannot be digested. Since fiber cannot be digested or absorbed, fiber has no calories. You can find fiber on a nutritional label listed under carbohydrates, but since they have not calories, you can subtract the fiber from the carbohydrate amount listed on the label and come up with the “net carbs”.
Fiber comes in two different forms, soluble which dissolves in water and insoluble which does not dissolve in water. It is found in legumes, seeds, nuts, fruits, vegetables, and whole grains.
Diabetes benefit from fiber because it helps the body to slow down the metabolism of sugars. Instead of having a blood sugar spike after eating, the fiber makes the sugars and carbohydrates break down slowly over a long period of time. This means that blood sugar levels should stay lower and more stable for a longer period of time.
Another reason why fiber is so good for diabetics is because fiber makes us feel full. When we are full, we are less likely to snack on bad foods. You can add fiber to any meal and this can help you to eat less and consume fewer calories and less bad carbohydrates.
The study on diabetes suggests that people with type 2 diabetes eat much more that the 24 grams of fiber recommended by the ADA. The trick to doing this safely is to do it slowly. Do not just jump right in with 50 grams of fiber a day or you may experience some very negative symptoms like cramping bloating, gas, diarrhea, or constipation. Instead, gradually increase your fiber by 3-5 grams per day until you reach 45-50 grams per day. It is important to remember to drink plenty of water while consuming this much fiber as without the water, that much fiber can be constipating.
Some easy ways to increase your daily fiber intake includes eating more fruits and vegetables with the skins on. You can add fiber, cereal grains, or granola to yogurt. Eat oatmeal or another whole grain cereal for breakfast. When eating rice, choose brown or wild and not white. Eat more beans; beans are an excellent source of fiber.

Natural fibre

Because of its chemical structure, fiber is indigestible to humans and remains completely intact as it travels through the body. It is actually a carbohydrate, but acts differently since it cannot be broken down into its basic glucose building blocks.
If fiber can’t even be digested, what could possibly make it so important to bodybuilders? Well, even though fiber is considered a “nonessential” nutrient, it still plays an important role in building muscle, gaining strength and maintaining your overall health.
Fiber is most well known for its ability to induce regular bowel movements. Why is this so important to bodybuilders? Well, since you are trying to build as much muscle as possible, you will probably be consuming at least one gram of protein per pound of bodyweight each day. One of the main sources of this protein will come from animal meat such as chicken and beef. The problem with this is that if meat stays in the digestive tract for too long it can produce toxins that pose long-term negative health consequences. An adequate amount of fiber each day will ensure that foods are moving along smoothly through your digestive system.
Fiber is also beneficial in its effect on slowing down the rate of gastric emptying. Gastric emptying is the process where foods are moved from the stomach to the small intestine. When you consume foods containing fiber, they become “gelled” in your stomach and slow down this process. The small intestine is where most nutrients are absorbed and pumped into the bloodstream. By slowing down the transfer of food to the small intestine your body will be able to extract the nutrients much more efficiently. This “timed-release” effect will also keep your body in an anabolic state for longer and decrease the chances of muscle catabolism setting in.
Along with its digestive benefits, fiber has also been known to regulate blood sugar levels. This will result in a more gradual release of sugars into the bloodstream and will decrease the chances of unnecessary insulin spikes and unwanted fat storage. This will also allow your body to increase its natural production of this powerful anabolic hormone without having to increase the consumption of simple carbohydrates.
So as you can see, fiber is a fairly important carbohydrate form to incorporate into your diet. I would highly recommend that you focus on consuming around 25-35 grams of fiber each day for maximum benefits.

Rich Fibre

Not enough high fiber food in your diet may result in you getting one of the following disorders:
Constipation; this is a difficulty in passing hard faeces and in some cases can be extremely painful. In later stages of constipation, the abdomen may become distended and tender.
Irritable bowel syndrome; you may experience some pain, flatulence and bloating of the abdomen.
Diverticulitis; these are small hernias of the digestive tract.
Heart disease, a narrowing of the arteries caused by high cholesterol
Colorectal cancer also called colon or bowel cancer; includes cancerous growths in the colon and rectum.
Haemorrhoids, also commonly known as piles; are varicose veins or swelling and inflammation of the rectum and anus.
It is also worth mentioning that the digestive system slows down with age so a high fiber diet is more important for older people.
Insoluble Fiber
Insoluble fiber can be found in a variety of foods; vegetables such as carrot, celery, green beans, cauliflower and potato skins, whole grain foods, bran, nuts and seeds, and the skins of some fruit (including tomatoes)
Their major role is to bulk faeces and prevent constipation and associated problems. It provides bulk to the diet and speeds everything through the bowel and may help to prevent bowel cancer.
Soluble Fiber
Soluble fiber can be found in fruits such as apples, bananas and berries, vegetables such as broccoli, carrots, potatoes and yams, peas and beans, oats, rye and barley.
Soluble fiber also lowers cholesterol levels and helps to prevent heart disease. It can also help to prevent constipation.
Resistant Starch
This is found in many foods like grains, firm bananas, lentils and potatoes. It helps to improve bowel health.
How Much Do You Need?
Opinion varies around the world, the recommended dietary allowance (RDA) ranges from 12 to 30 grams per day for adults. Children should eat 10 grams plus 1 gram per year of their age. For example, a 4 year old should eat 14 grams per day.
Tips To Help Boost Your Intake:-
*Change to wholemeal or wholegrain breads or rolls; these contain all 3 parts of the grain.
*Eat breakfast cereals which are wholegrain or contain wheat, bran or oats.
*Eat wholemeal pasta and brown rice.
*Eat fresh fruit rather than drinking fruit juice because fruit juice is often sweetened and contains artificial colors and flavors but fresh fruit has natural sugars and is full of essential vitamins and minerals.
*Add beans, barley and lentils into your soups and casseroles.
*Eat a variety of fruit and vegetables. They are low in fat, salt and sugar and a good source of dietary fiber.
*Make sure that you drink lots of fluid to enable your body to digest the fiber.
Fiber can help in weight loss because foods high in fiber are often bulky and more filling. Therefore, you will get fuller quicker and will not eat as much.
Fiber slows glucose absorption from the small intestine into the blood and therefore reduces the possibility of a surge of insulin.
Although fiber is an important factor in your diet, it is also important to gradually increase your fiber intake, a sudden increase could cause increased flatulence and abdominal pains.
Always remember to contact your Family Practitioner, Dietician or Child Health Nurse for further advice before making any changes to your diet and health program.

Cholesterol is a waxy substance made predominantly by the liver. It forms a part of every cell wall. That is why it is impossible to live without it. Cholesterol also creates bile salts, as well as sex and adrenal hormones. It helps the body to make vitamin D, which helps the nervous system to perform its function. But, when too much low-density lipoprotein or LDL (bad) cholesterol enters the bloodstream, it is deposited on artery walls and interferes with the blood flow. This leads to the oxidization of the arterial plaques of LDL, which can rupture and set off a clotting reaction that prevents the heart muscle from receiving the nutrients it needs to survive. In contrast, high-density lipoprotein or HDL (good) cholesterol helps keep arteries clear. According to the National Institutes of Health, your LDL cholesterol level should be below 130 mg/DL, and your HDL level above 40 mg/DL.

This is where a high fiber diet can do magic. It helps to maintain healthy cholesterol levels. Unicity International, a global health and wellness company conducted a study and found that supplements of soluble and insoluble dietary fiber boosted HDL and lowered LDL. “The remarkable observation is that this works on two sides,” says Unicity Chief Science Officer Peter J. Verdegem, PhD. “It decreased LDL and increased HDL by significant amounts at 90 days. This approach is virtually free of side effects. When it is in the intestines, fiber decreases re-absorption of cholesterol from a meal.”

Another study focusing on more than 150 Hispanic men and women revealed that consuming soluble fiber resulted in a significant decrease in LDL levels by speeding the elimination of waste from the intestines. It also prevents bile from reentering the body.

How Much Fiber Do You Need

Most experts recommend 20 to 35 grams of fiber per day. Unfortunately, majority of Americans take hardly 10 to 15 daily grams. In some countries people take in 100 grams of fiber every day; they have very low incidence of heart diseases.

Fiber is found in vegetarian foods. In contrast, meat and other animal products are devoid of fiber. Refined foods like cakes and cookies made from white flour have had their fiber removed.
Fiber is indigestible with no fattening calories. It was considered of no consequence because it consists of carbohydrates impervious to the digestive enzymes in the gut. That explains why it was ignored for so long. However, now we know that fiber nourishes the immune-boosting, friendly bacteria that line the digestive tract.

Fiber is divided into two types: soluble and insoluble. Both of them produce different health benefits. Soluble fiber exits the stomach slowly, and takes the toxins with it through the digestive tract. Insoluble fiber sweeps toxins off the walls of the intestines. You need to consume a balance of soluble and insoluble