Nutrition Tip: How Much Fiber Should You Eat?

March 4th, 2009 Posted in Diet, Nutrition Tip 1 Comment »

Since the late 1990′s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Today’s Topic – Fiber Facts

Fiber should be a staple of your diet for several reasons.

For one, fiber helps your digestive tract to move food through your body so that excess food is eliminated rather than absorbed and turned into fat.

Fiber also helps to satiate hunger as it takes up room in your digestive tract without necessarily getting digested and absorbed.

You can get fiber in your diet from many sources, including food and supplements. As always, I’m in favor of getting fiber from food.

Since many healthy foods contain fiber, you will inherently be eating healthy if you focus on a high fiber diet.

Target about 30 grams per day of fiber intake just to keep yourself healthy, but bump it up to 40 grams if you think you can eat that much fiber — really it’s not that hard.

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A diet high in fiber will keep your bowel movements regular, will reduce your appetite, will help you lose weight, and will insure that you are eating pretty healthy foods throughout the day.

Let’s see what JB has to say about it:

Tip: Fiber Facts

“Shoot for about 40-50g of mixed fiber per day, but no more.

The absolute lower limit is 20g per day.

Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you’ll be getting 41g of fiber.

Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, apple pectin, and insoluble fiber from flax seeds.”

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About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

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This entry was posted on Wednesday, March 4th, 2009 at 5:14 pm and is filed under Diet, Nutrition Tip. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.