Stomach Bloating or Abdominal Distension

A bloated stomach is often caused by a sudden increase in fiber from vegetables, fruits and beans. If this is the cause of your bloating, you might ease up on these foods and reintroduce them more gradually into your diet. Alternatively, persevere and the bloated feeling should pass within a matter of days.

Possible causes of bloating include:

The most common causes of chronic stomach bloating are irregular digestive processes which produce gases at a much higher rate than normal.

1. Pre-menstrual Tension (PMT) – The symptoms tend to disappear or greatly improve once the bleeding actually starts.
2. Contraceptive pill
3. Too much alcohol
4. Salt, or processed foods in your diet – even a small amount of excess sodium causes bloating.
5. Too little protein in diet.
6. Doctors believe that bloating is usually the result of an intestinal disorder, such as irritable bowel syndrome (IBS). The cause of IBS is unknown, but may involve abnormal movements and contractions of intestinal muscles and increased pain sensitivity in the intestine. These disorders may give a sensation of bloating because of increased sensitivity to gas.
7. Carbonated Drinks- Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.
8. Water intake: Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. Even though we associate water with being bloated, drinking more water can help to flush sodium out of the body, and that reduces the bloat.
9. Lactose Intolerance- sometimes your stomach is unable to digest the lactose–or milk sugar–in dairy foods leading to bloating.
10. Food allergies can cause your stomach to puff out, too. But this is a reaction of the immune system involving the whole body, and usually hives and runny nose are the more prominent symptoms.
11. Any disease that causes intestinal inflammation or obstruction, such as Crohn’s disease or colon cancer, may also cause abdominal bloating. In addition, people who have had many operations, adhesions (scar tissue), or internal hernias may experience bloating or pain.
12. Finally, eating a lot of fatty food can delay stomach emptying and cause bloating and discomfort.

How Stomach Bloating Happens:

Digestion is a series of chemical reactions that break down food into components from which we derive energy and nutrients. The remaining material is waste and is delivered further down the intestinal tract for elimination.

Some of those waste products are odourless gases and under normal circumstances the amounts are managed easily by the elasticity of the intestinal canal. That is, the small volumes of methane, oxygen and nitrogen do not overly stretch the gut wall and pass along painlessly. Known as flatulence, we all experience this as a normal part of digestion.

But when different gases are produced – as with food intolerance – often at higher temperatures and pressures the result can be extremely painful, smelly and debilitating.

Foods that may cause gas include:

1. Beans
2. Vegetables, such as broccoli, cabbage, brussels sprouts, onions, artichokes, and asparagus
3. Fruits, such as pears, apples, and peaches
4. Whole grains, such as whole wheat and bran
5. Soft drinks and fruit drinks
6. Milk and milk products, such as cheese and ice cream, and packaged foods prepared with lactose, such as bread, cereal, and salad dressing
7. Foods containing sorbitol, such as dietetic foods and sugarfree candies and gums
8. Known as stomach bloating, the large pockets of sulphur-bearing gases (hydrogen sulphides and/or mercaptans) stretch the gut wall past its comfortable elastic limit and we feel pain and a ‘blowing up’ or expansion in the abdomen. It may even become difficult to put on clothes like jeans or suit trousers

Suggestions:

1. Eat plenty of fresh fruit and vegetables, fill up on pasta, rice and beans.
2. Drink at least eight 8-ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best.
3. Avoid regular soft drinks and soups with lots of sodium. If you are eating plenty of water-rich foods such as fruits, vegetables and low-sodium soups, you can get half of your water requirements from foods, according to a 1998 NAS Food and Nutrition Board report. Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.
4. Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries (265 milligrams of sodium), have a baked potato (8 milligrams). Instead of a pickle (1,730 milligrams!), enjoy a fresh cucumber (6 milligrams). And beware of cured meats: Three ounces of ham packs in 1,009 milligrams of sodium, compared to just 48 milligrams for the same amount of roast pork. Soups are also notoriously high in sodium; some canned varieties contain more than 1,100 milligrams per cup.
5. Read labels carefully and stick with low-sodium brands like Healthy Choice.
6. Exercise may help release hormones that encourage bowel activity,
7. Approach milk with respect. Just because milk and dairy products cause bloating doesn’t mean you have to give them up. You can drink lactose-free milk, which tastes sweeter, or add liquid lactase to your dairy products, says Dr. Perman. Both the more easily tolerated milk and the digestive enzyme are available at many supermarkets and health food stores. Nonfrozen yogurt and aged cheeses such as Romano have only small amounts of lactose in them, so you may be able to eat them without a problem, says Dr. Perman.
8. Take a PMS supplement. Prior to menstruation, the female abdomen often becomes the repository of all fluids, much like camels’ humps. Women who take supplements containing the B-complex vitamins and also magnesium and calcium seem to have fewer complaints about bloating.
9. Avoid too-hot or too-cold foods. You may be unconsciously drawing in air when tasting foods that are extreme in temperature, beverages and chewing gum can also make you swallow air, so it’s a good idea to avoid them as well.
10. Skip the stimulants. Coffee, tea and chocolate can all overexcite the digestive tract. Fat is another food that’s often hard to digest and may stimulate spasms–and consequently bloating–in the bowel
11. Keep a bloat diary. People have different reactions to specific foods . A diary will help you identify your own troublemakers so you can reduce portions or eliminate them.
12. Get a diagnosis. Bloating can signal any of several serious digestive diseases. If none of these self-help remedies provides help, see your doctor for a thorough exam.

Source: Women’s Fitness

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Stomach Bloating or Abdominal Distension

A bloated stomach is often caused by a sudden increase in fiber from vegetables, fruits and beans. If this is the cause of your bloating, you might ease up on these foods and reintroduce them more gradually into your diet. Alternatively, persevere and the bloated feeling should pass within a matter of days.

Possible causes of bloating include:

The most common causes of chronic stomach bloating are irregular digestive processes which produce gases at a much higher rate than normal.

1. Pre-menstrual Tension (PMT) – The symptoms tend to disappear or greatly improve once the bleeding actually starts.
2. Contraceptive pill
3. Too much alcohol
4. Salt, or processed foods in your diet – even a small amount of excess sodium causes bloating.
5. Too little protein in diet.
6. Doctors believe that bloating is usually the result of an intestinal disorder, such as irritable bowel syndrome (IBS). The cause of IBS is unknown, but may involve abnormal movements and contractions of intestinal muscles and increased pain sensitivity in the intestine. These disorders may give a sensation of bloating because of increased sensitivity to gas.
7. Carbonated Drinks- Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.
8. Water intake: Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. Even though we associate water with being bloated, drinking more water can help to flush sodium out of the body, and that reduces the bloat.
9. Lactose Intolerance- sometimes your stomach is unable to digest the lactose–or milk sugar–in dairy foods leading to bloating.
10. Food allergies can cause your stomach to puff out, too. But this is a reaction of the immune system involving the whole body, and usually hives and runny nose are the more prominent symptoms.
11. Any disease that causes intestinal inflammation or obstruction, such as Crohn’s disease or colon cancer, may also cause abdominal bloating. In addition, people who have had many operations, adhesions (scar tissue), or internal hernias may experience bloating or pain.
12. Finally, eating a lot of fatty food can delay stomach emptying and cause bloating and discomfort.

How Stomach Bloating Happens:

Digestion is a series of chemical reactions that break down food into components from which we derive energy and nutrients. The remaining material is waste and is delivered further down the intestinal tract for elimination.

Some of those waste products are odourless gases and under normal circumstances the amounts are managed easily by the elasticity of the intestinal canal. That is, the small volumes of methane, oxygen and nitrogen do not overly stretch the gut wall and pass along painlessly. Known as flatulence, we all experience this as a normal part of digestion.

But when different gases are produced – as with food intolerance – often at higher temperatures and pressures the result can be extremely painful, smelly and debilitating.

Foods that may cause gas include:

1. Beans
2. Vegetables, such as broccoli, cabbage, brussels sprouts, onions, artichokes, and asparagus
3. Fruits, such as pears, apples, and peaches
4. Whole grains, such as whole wheat and bran
5. Soft drinks and fruit drinks
6. Milk and milk products, such as cheese and ice cream, and packaged foods prepared with lactose, such as bread, cereal, and salad dressing
7. Foods containing sorbitol, such as dietetic foods and sugarfree candies and gums
8. Known as stomach bloating, the large pockets of sulphur-bearing gases (hydrogen sulphides and/or mercaptans) stretch the gut wall past its comfortable elastic limit and we feel pain and a ‘blowing up’ or expansion in the abdomen. It may even become difficult to put on clothes like jeans or suit trousers

Suggestions:

1. Eat plenty of fresh fruit and vegetables, fill up on pasta, rice and beans.
2. Drink at least eight 8-ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best.
3. Avoid regular soft drinks and soups with lots of sodium. If you are eating plenty of water-rich foods such as fruits, vegetables and low-sodium soups, you can get half of your water requirements from foods, according to a 1998 NAS Food and Nutrition Board report. Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.
4. Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries (265 milligrams of sodium), have a baked potato (8 milligrams). Instead of a pickle (1,730 milligrams!), enjoy a fresh cucumber (6 milligrams). And beware of cured meats: Three ounces of ham packs in 1,009 milligrams of sodium, compared to just 48 milligrams for the same amount of roast pork. Soups are also notoriously high in sodium; some canned varieties contain more than 1,100 milligrams per cup.
5. Read labels carefully and stick with low-sodium brands like Healthy Choice.
6. Exercise may help release hormones that encourage bowel activity,
7. Approach milk with respect. Just because milk and dairy products cause bloating doesn’t mean you have to give them up. You can drink lactose-free milk, which tastes sweeter, or add liquid lactase to your dairy products, says Dr. Perman. Both the more easily tolerated milk and the digestive enzyme are available at many supermarkets and health food stores. Nonfrozen yogurt and aged cheeses such as Romano have only small amounts of lactose in them, so you may be able to eat them without a problem, says Dr. Perman.
8. Take a PMS supplement. Prior to menstruation, the female abdomen often becomes the repository of all fluids, much like camels’ humps. Women who take supplements containing the B-complex vitamins and also magnesium and calcium seem to have fewer complaints about bloating.
9. Avoid too-hot or too-cold foods. You may be unconsciously drawing in air when tasting foods that are extreme in temperature, beverages and chewing gum can also make you swallow air, so it’s a good idea to avoid them as well.
10. Skip the stimulants. Coffee, tea and chocolate can all overexcite the digestive tract. Fat is another food that’s often hard to digest and may stimulate spasms–and consequently bloating–in the bowel
11. Keep a bloat diary. People have different reactions to specific foods . A diary will help you identify your own troublemakers so you can reduce portions or eliminate them.
12. Get a diagnosis. Bloating can signal any of several serious digestive diseases. If none of these self-help remedies provides help, see your doctor for a thorough exam.

Source: Women’s Fitness

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The new fat loss trend….FIBER

That’s right folks, fiber can actually help you lose fat. We all know that fiber will help fight against heart disease, cholesterol, diabetes and colon cancer, but it also plays a role in fighting obesity. Fiber is a compound that only plants contain. The fiber we consume from plant foods is called dietary fiber. Dietary fiber only comes from plant foods (i.e. grains, oats, fruits, etc.); it is never in animal foods (i.e. meats). Dietary fiber can be broken down into two forms, soluble and insoluble fiber. Though there is no daily recommended amount of fiber, health experts recommend consuming 20-35 grams of fiber per day (SF recommends 40+grams!). On average, most Americans consume only 12 grams of fiber a day.

Soluble Fiber

Soluble fiber, as the name implies, dissolves in water. These fibers bind to bile acids and excrete them from the small intestine. Surplus cholesterol is disposed of in the liver as bile acids. Bile acids are then transported to the small intestine where they aid in lipid digestion. Bile acids are also essential for the absorption of these digested products. This binding of bile acids would help to decrease the cholesterol levels in the blood. It has also been said that soluble fibers help to regulate blood sugar levels.

Insoluble Fiber 

Insoluble fiber, again as the name implies, does not dissolve in water. This type of fiber is known as roughage. Though it is not dissolvable in water, it does absorb it, causing an increase in fiber bulk. Bulking agents help to clear the gastrointestinal track of all its waste. By regular consumption of these fibers, the amount of time digested food sits in the intestine is decreased. This helps keep the body from absorbing starch and sugars in the intestine.

Insoluble fiber is responsible for the full feeling you get after eating them. This helps dieters by allowing them to eat fewer calories without feeling hungry afterwards. Insoluble fibers are hard to digest, so when they finally get to a point where they can be released into the intestine, they are still slightly intact. It is this reason that they make up the bulk of your stool. Since the insoluble fibers are only partially digested, it is hard for the undigested calories to be taken up by the intestine. By reducing calories and decreasing the amount of cholesterol in the blood, one could potentially lose weight/fat.

The top 10 Sources of Fiber: 

Avocado

Oat Bran

Wheat germ

Rice Bran

Pinto Beans

Pumpkin Seeds

Whole Wheat Flour

Lima Beans

Blackeyed Peas

Also read: 8 Fantastic Fibrous Foods

Enter your email address:

Delivered by FeedBurner

The new fat loss trend….FIBER

That’s right folks, fiber can actually help you lose fat. We all know that fiber will help fight against heart disease, cholesterol, diabetes and colon cancer, but it also plays a role in fighting obesity. Fiber is a compound that only plants contain. The fiber we consume from plant foods is called dietary fiber. Dietary fiber only comes from plant foods (i.e. grains, oats, fruits, etc.); it is never in animal foods (i.e. meats). Dietary fiber can be broken down into two forms, soluble and insoluble fiber. Though there is no daily recommended amount of fiber, health experts recommend consuming 20-35 grams of fiber per day (SF recommends 40+grams!). On average, most Americans consume only 12 grams of fiber a day.

Soluble Fiber

Soluble fiber, as the name implies, dissolves in water. These fibers bind to bile acids and excrete them from the small intestine. Surplus cholesterol is disposed of in the liver as bile acids. Bile acids are then transported to the small intestine where they aid in lipid digestion. Bile acids are also essential for the absorption of these digested products. This binding of bile acids would help to decrease the cholesterol levels in the blood. It has also been said that soluble fibers help to regulate blood sugar levels.

Insoluble Fiber 

Insoluble fiber, again as the name implies, does not dissolve in water. This type of fiber is known as roughage. Though it is not dissolvable in water, it does absorb it, causing an increase in fiber bulk. Bulking agents help to clear the gastrointestinal track of all its waste. By regular consumption of these fibers, the amount of time digested food sits in the intestine is decreased. This helps keep the body from absorbing starch and sugars in the intestine.

Insoluble fiber is responsible for the full feeling you get after eating them. This helps dieters by allowing them to eat fewer calories without feeling hungry afterwards. Insoluble fibers are hard to digest, so when they finally get to a point where they can be released into the intestine, they are still slightly intact. It is this reason that they make up the bulk of your stool. Since the insoluble fibers are only partially digested, it is hard for the undigested calories to be taken up by the intestine. By reducing calories and decreasing the amount of cholesterol in the blood, one could potentially lose weight/fat.

The top 10 Sources of Fiber: 

Avocado

Oat Bran

Wheat germ

Rice Bran

Pinto Beans

Pumpkin Seeds

Whole Wheat Flour

Lima Beans

Blackeyed Peas

Also read: 8 Fantastic Fibrous Foods

Enter your email address:

Delivered by FeedBurner

8 Fantastic Fibrous Foods

For optimal health, nutritionists recommend 30 to 38 grams of fiber every day for men and 21 to 25 grams of fiber every day for women. You can find the fiber content in labeled food as a subcategory under carbohydrates. If you’re counting carbs, you can always subtract the amount of fiber from the total number of carbs, because the fiber will only be visiting your body for a little while, unlike the sugars, which, if not burned for fuel, will likely end up stored as fat. Most studies indicate that Americans don’t get nearly enough fiber, especially with the proliferation of processed foods filled with white flour, which is made only from the fiber-less endosperm of the grain, with none of the bran and germ parts of the grain that provide the fiber. In fact, if you read labels, it’s pretty rare to find any prepared food that has more than a gram or two of fiber. It can make you despair if you think about having to get to the 25 to 38 grams you need every day. So how can you get your daily dose of fiber without eating yourself into a coma? There are some fiber-rich superfoods that can help get you to your daily recommended allowance, without the coma.

• Legumes. The humble bean (and also chickpea, lentil, and pea) is chock-full of nutritious fiber. A cup of black beans or lentils contains a whopping 15 grams of fiber—half the daily minimum supply required for a man, and more than half of the minimum required for a woman. Chickpeas, or garbanzo beans, have 13 grams of fiber. A cup of peas has 9 grams of fiber. The big winner is the cranberry bean with 18 grams of fiber and 17 grams of protein. Cranberry beans have a creamy texture and a chestnut-like flavor. And the best news about beans is that they’re supercheap! Most dried beans run less than a dollar a pound. That’s a lot cheaper than those gritty supplements, and much tastier.

• Bran. While not as great a source of fiber as beans, they’re still pretty fiber-rich, and may not have the unpleasant auditory and olfactory effects associated with excessive bean consumption. A cup of bran flakes has about 7 grams of fiber and a cup of oatmeal has 4 grams of fiber. Substituting whole wheat products for their traditional white-flour counterparts is an easy way of working some fiber into your diet without much hassle. A cup of whole wheat spaghetti has over 6 grams of fiber and whole wheat bread has about 2 grams of fiber per slice.

• Prunes. Not just for old people anymore. Grandpa and Grandma knew what they were doing when they were suffering from constipation. A cup of prunes contains 8 grams of fiber, and their hydrated counterpart, plums, are also excellent sources of fiber—prunes/plums contain insoluble fiber in the skin and soluble fiber in the pulp. A two-for-one special.

• Artichokes. One medium artichoke contains 6.5 grams of fiber. One cup of artichoke hearts contains 14 grams of fiber and only 90 calories. One of my favorite snacks or appetizers is to get one of those little jars of marinated artichokes (in vinegar, not in oil) and treat myself to eating the whole jar as an afternoon snack or hors d’oeuvre before dinner. Tasty and filling, you’ll eat less at dinner, and put a serious dent in your daily fiber tally.

• Brussels sprouts. Yes, they look like the alien heads from Mars Attacks!, but these little powerhouses pack almost 7 grams of fiber into a one-cup serving and only about 60 calories. Not everyone is enamored with their slightly chalky taste. I recommend a generous spritz of lemon juice and maybe a dash of soy sauce or Tabasco to enhance the flavor. A sprinkle of Parmesan cheese is delicious, too.

• Asian pear. According to the Micronutrient Center of the Linus Pauling Institute at Oregon State University, the Asian pear is one of their five fiber-rich superfoods (legumes, bran, prunes, and quinoa are the others). One 3-inch diameter fruit contains a whopping 10 grams of fiber, the most of any similarly sized fruit. And because it has a higher water content than its European brethren, it only contains around 100 calories. So you can crunch your way to a cleaner colon.

• Quinoa. Relatively new to us in the U.S., quinoa has been a South American staple for over 6,000 years. The edible seeds of the quinoa plant have 10 grams of fiber in a one-cup serving and also 8 grams of protein—in fact, quinoa seeds contain many essential amino acids that are missing from rice, proving to be a good substitute for rice. If you check your local health food store, and even some supermarkets, you can find quinoa plain, and as a main ingredient in many cereals, breads, and salads.

• Nuts. Not just filling, heart-healthy snacks, nuts are great sources of fiber (but highly caloric, so nosh carefully). A quarter-cup of almonds has 4 grams of fiber and about 200 calories. It’s another great snack for between meals. Watch out for the salt content in the hickory-smoked varieties. Also, it’s a good idea to portion out a serving size beforehand, so you don’t absentmindedly munch a thousand or so calories from a big bag.

8 Fantastic Fibrous Foods

For optimal health, nutritionists recommend 30 to 38 grams of fiber every day for men and 21 to 25 grams of fiber every day for women. You can find the fiber content in labeled food as a subcategory under carbohydrates. If you’re counting carbs, you can always subtract the amount of fiber from the total number of carbs, because the fiber will only be visiting your body for a little while, unlike the sugars, which, if not burned for fuel, will likely end up stored as fat. Most studies indicate that Americans don’t get nearly enough fiber, especially with the proliferation of processed foods filled with white flour, which is made only from the fiber-less endosperm of the grain, with none of the bran and germ parts of the grain that provide the fiber. In fact, if you read labels, it’s pretty rare to find any prepared food that has more than a gram or two of fiber. It can make you despair if you think about having to get to the 25 to 38 grams you need every day. So how can you get your daily dose of fiber without eating yourself into a coma? There are some fiber-rich superfoods that can help get you to your daily recommended allowance, without the coma.

• Legumes. The humble bean (and also chickpea, lentil, and pea) is chock-full of nutritious fiber. A cup of black beans or lentils contains a whopping 15 grams of fiber—half the daily minimum supply required for a man, and more than half of the minimum required for a woman. Chickpeas, or garbanzo beans, have 13 grams of fiber. A cup of peas has 9 grams of fiber. The big winner is the cranberry bean with 18 grams of fiber and 17 grams of protein. Cranberry beans have a creamy texture and a chestnut-like flavor. And the best news about beans is that they’re supercheap! Most dried beans run less than a dollar a pound. That’s a lot cheaper than those gritty supplements, and much tastier.

• Bran. While not as great a source of fiber as beans, they’re still pretty fiber-rich, and may not have the unpleasant auditory and olfactory effects associated with excessive bean consumption. A cup of bran flakes has about 7 grams of fiber and a cup of oatmeal has 4 grams of fiber. Substituting whole wheat products for their traditional white-flour counterparts is an easy way of working some fiber into your diet without much hassle. A cup of whole wheat spaghetti has over 6 grams of fiber and whole wheat bread has about 2 grams of fiber per slice.

• Prunes. Not just for old people anymore. Grandpa and Grandma knew what they were doing when they were suffering from constipation. A cup of prunes contains 8 grams of fiber, and their hydrated counterpart, plums, are also excellent sources of fiber—prunes/plums contain insoluble fiber in the skin and soluble fiber in the pulp. A two-for-one special.

• Artichokes. One medium artichoke contains 6.5 grams of fiber. One cup of artichoke hearts contains 14 grams of fiber and only 90 calories. One of my favorite snacks or appetizers is to get one of those little jars of marinated artichokes (in vinegar, not in oil) and treat myself to eating the whole jar as an afternoon snack or hors d’oeuvre before dinner. Tasty and filling, you’ll eat less at dinner, and put a serious dent in your daily fiber tally.

• Brussels sprouts. Yes, they look like the alien heads from Mars Attacks!, but these little powerhouses pack almost 7 grams of fiber into a one-cup serving and only about 60 calories. Not everyone is enamored with their slightly chalky taste. I recommend a generous spritz of lemon juice and maybe a dash of soy sauce or Tabasco to enhance the flavor. A sprinkle of Parmesan cheese is delicious, too.

• Asian pear. According to the Micronutrient Center of the Linus Pauling Institute at Oregon State University, the Asian pear is one of their five fiber-rich superfoods (legumes, bran, prunes, and quinoa are the others). One 3-inch diameter fruit contains a whopping 10 grams of fiber, the most of any similarly sized fruit. And because it has a higher water content than its European brethren, it only contains around 100 calories. So you can crunch your way to a cleaner colon.

• Quinoa. Relatively new to us in the U.S., quinoa has been a South American staple for over 6,000 years. The edible seeds of the quinoa plant have 10 grams of fiber in a one-cup serving and also 8 grams of protein—in fact, quinoa seeds contain many essential amino acids that are missing from rice, proving to be a good substitute for rice. If you check your local health food store, and even some supermarkets, you can find quinoa plain, and as a main ingredient in many cereals, breads, and salads.

• Nuts. Not just filling, heart-healthy snacks, nuts are great sources of fiber (but highly caloric, so nosh carefully). A quarter-cup of almonds has 4 grams of fiber and about 200 calories. It’s another great snack for between meals. Watch out for the salt content in the hickory-smoked varieties. Also, it’s a good idea to portion out a serving size beforehand, so you don’t absentmindedly munch a thousand or so calories from a big bag.

Why you need FIBER in your diet DAILY!

Choosing foods that are high in fiber is a great way to maintain your weight and keep your digestive system healthy. High-fiber foods essentially include whole vegetables, whole fruits and whole-grain products.
Dietary fiber helps to fill you up and keeps you satisfied longer after each meal, so losing weight is much easier – plus many high-fiber foods are also low in calories. Sounds great, right?

Why You Need Dietary Fiber

High-fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy. Find out which foods are high-fiber foods.

Dietary fiber is only found in plants, and functions like a skeleton to help maintain their shape and structure. Humans eat plants but we cannot digest the fiber so it passes through the small intestine into the colon. The fiber helps to keep the colon healthy. Some disorders like diverticulitis, constipation and irregularity may be connected with not getting enough fiber in the diet.

Types of Dietary Fiber

Insoluble fiber is the type of dietary fiber found in high-fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster by increasing the bulk of the stool.
This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes.
Soluble fiber is also found in many high-fiber foods like oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Soluble fiber absorbs water, which helps to soften stools making them easier to eliminate from the body. Some soluble fibers called beta glucan bind to bile acids which contain cholesterol. A high-fiber diet with this type of soluble fiber has been shown to reduce cholesterol closer to healthy levels.

High-Fiber Foods

According to the Institute of Medicine:
The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.

People who currently have low-fiber diets may want to increase their daily intake of high-fiber foods slowly because some fiber may increase gas and bloating. The body adjusts the increased amount of fiber over time and the gas and bloating will decrease.
Here are some examples of delicious and healthy high-fiber foods from the USDA National

Nutrient Database:
one-half cup cooked navy beans – 9.5 g
one-half cup baked beans, canned – 9 g
one-half cup cooked lentils – 7.8 g
one-half cup cooked black beans – 7.5 g
one-half cup dates – 7.1 g
one cup raisin bran cereal – 7 g
one-half cup cooked kidney beans – 6.5 g
one-half cup cooked lima beans – 6.7 g
one-half cup canned tomato paste – 5.9 g
one-half cup cooked garbanzo beans – 6.2 g
one-half cup bean with ham soup – 5.6 g
one-half cup frozen red raspberries – 5.5 g
one medium bran muffin – 5 g
one-half Asian pear – 5 g
one-half cup cooked artichoke – 4.5 g
one-half cup frozen peas, cooked – 4.4 g
one cup oatmeal – 4 g
one-half cup frozen mixed vegetables, cooked – 4 g
one-half cup raw blackberries – 3.8 g
one-half cup canned pumpkin – 3.5 g
one-half cup cooked whole-wheat spaghetti – 3.4 g
24 almonds – 3.3 g
one apple with skin – 3.3 g
one-half cup cooked barley 3 g
one cup broccoli – 2.4 g
one red sweet pepper – 2.4 g
one nectarine – 2.3 g
28 peanuts – 2.3 g
one slice whole grain bread – 2 g
15 walnut halves – 2 g

Fiber supplements are available and may be added to a low-fiber diet, but fiber supplements shouldn’t replace high-fiber foods in your diet because high-fiber foods are usually high in vitamins and minerals as well.

Why you need FIBER in your diet DAILY!

Choosing foods that are high in fiber is a great way to maintain your weight and keep your digestive system healthy. High-fiber foods essentially include whole vegetables, whole fruits and whole-grain products.
Dietary fiber helps to fill you up and keeps you satisfied longer after each meal, so losing weight is much easier – plus many high-fiber foods are also low in calories. Sounds great, right?

Why You Need Dietary Fiber

High-fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy. Find out which foods are high-fiber foods.

Dietary fiber is only found in plants, and functions like a skeleton to help maintain their shape and structure. Humans eat plants but we cannot digest the fiber so it passes through the small intestine into the colon. The fiber helps to keep the colon healthy. Some disorders like diverticulitis, constipation and irregularity may be connected with not getting enough fiber in the diet.

Types of Dietary Fiber

Insoluble fiber is the type of dietary fiber found in high-fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster by increasing the bulk of the stool.
This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes.
Soluble fiber is also found in many high-fiber foods like oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Soluble fiber absorbs water, which helps to soften stools making them easier to eliminate from the body. Some soluble fibers called beta glucan bind to bile acids which contain cholesterol. A high-fiber diet with this type of soluble fiber has been shown to reduce cholesterol closer to healthy levels.

High-Fiber Foods

According to the Institute of Medicine:
The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.

People who currently have low-fiber diets may want to increase their daily intake of high-fiber foods slowly because some fiber may increase gas and bloating. The body adjusts the increased amount of fiber over time and the gas and bloating will decrease.
Here are some examples of delicious and healthy high-fiber foods from the USDA National

Nutrient Database:
one-half cup cooked navy beans – 9.5 g
one-half cup baked beans, canned – 9 g
one-half cup cooked lentils – 7.8 g
one-half cup cooked black beans – 7.5 g
one-half cup dates – 7.1 g
one cup raisin bran cereal – 7 g
one-half cup cooked kidney beans – 6.5 g
one-half cup cooked lima beans – 6.7 g
one-half cup canned tomato paste – 5.9 g
one-half cup cooked garbanzo beans – 6.2 g
one-half cup bean with ham soup – 5.6 g
one-half cup frozen red raspberries – 5.5 g
one medium bran muffin – 5 g
one-half Asian pear – 5 g
one-half cup cooked artichoke – 4.5 g
one-half cup frozen peas, cooked – 4.4 g
one cup oatmeal – 4 g
one-half cup frozen mixed vegetables, cooked – 4 g
one-half cup raw blackberries – 3.8 g
one-half cup canned pumpkin – 3.5 g
one-half cup cooked whole-wheat spaghetti – 3.4 g
24 almonds – 3.3 g
one apple with skin – 3.3 g
one-half cup cooked barley 3 g
one cup broccoli – 2.4 g
one red sweet pepper – 2.4 g
one nectarine – 2.3 g
28 peanuts – 2.3 g
one slice whole grain bread – 2 g
15 walnut halves – 2 g

Fiber supplements are available and may be added to a low-fiber diet, but fiber supplements shouldn’t replace high-fiber foods in your diet because high-fiber foods are usually high in vitamins and minerals as well.

Pilates….pain in slow motion!!!!

Pilates called his method Contrology, because he believed his method uses the mind to control the muscles. The program focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and strengthen the deep torso muscles, which are important to help alleviate and prevent back pain.

YOUTUBE KEYWORD: PILATES, ABS

Pilates….pain in slow motion!!!!

Pilates called his method Contrology, because he believed his method uses the mind to control the muscles. The program focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and strengthen the deep torso muscles, which are important to help alleviate and prevent back pain.

YOUTUBE KEYWORD: PILATES, ABS