High Fiber Diet

Question: Why does a high fiber diet lower blood pressure? I already know that a high fiber, low sodium, and low fat diet lowers your blood pressure. DUH. What I can't seem to find is the reasons these things are true. I'm writing a paper on blood pressure and I've found so many great sources, but not one of them tells me the actual physiological reasons that this type of diet lowers blood pressure. If anyone could point me to some sources on this I would really appreciate it. Any doctors out there??? : )

Answer: The reason is that fiber diet maintains the normal motility of intestines and forms a layer on the mucosa so that fat and other stuffs are not absorbed in the body; and are expelled out during defecation. This is a strong hypothesis.

Question: NEED Help with diet plan and shopping list, I did some quizzes and the best diet so far for me is HIGH FIBER? OK I am not interested in spending money every week and paying fees. This is the internet, there has to be some place to get a Diet plan AND shopping list for free!! My question has two parts: ONE does anyone know where to get a ABSOLOUTLY FREEEEE Diet Profile and SHOPPING LIST? And TWO: Does anyone have a Diet plan and shopping list for the HIGH FIBER DIET? I took several online tests and quizzes from places like ediets, diets, so on so on haha even celebrity fit club. But the most common answer for me since I am on the run, am a total fast food, microwave food, skip meals, only eat once or twice a day usually in the evening kinda gal WAS recommended to do the HIGH FIBER DIET. Any and all help on this would be so appreciated.

Answer: This menu planning site is written by a Registered Dietitian, and includes a diet wide in variety, including fiber. The site includes recipes and shopping lists. Boost fiber in the diets by choosing whole wheat products whenever possible: breads, pasta, cereals (hot adn cold), including dried beans and peas in your meals, nuts, fresh fruit, coconut, and all sorts of vegetables whenever possible. http://www.uclick.com/client/adv/mu/

Question: What are the best foods for a high fiber diet & anemia? I am anemic and need a high fiber diet in addition. What would be the best foods for these problems, also have high chloreseal

Answer: Hi Ron, the high cholesterol makes it harder as it rules out all of the meat offal choices for iron. So enriched cereals and legumes such as lentils and various beans are reasonable options if your cholesterol is at extremes. They aren't as easily absorbed as the animal sources but are high in fibre. If the enemia is of most concern then clams and oysters (contain some cholesterol but high in iron) eaten along with the lentils or beans in combination with brocolli and peppers will maximize absorbtion. Iron capsules are ok however many people find they can suffer constipation after prolonged use.

Question: Will a high fiber diet help me lose weight in a week? I need to lose 2 pounds of fat in a week, and was thinking of taking up a high fiber diet, along with 30 minutes of cardio every day. Will this work ? :) any advice is appreciated

Answer: It might work but I know this one does. Look up "Negative Calorie Foods" (those are foods that make your body burn more calories than are actually in the food), you can eat as much of those as you want and not gain any weight. Eat those foods and only drink water and you will lose a lot of weight. I lost 15 lbs in two weeks b4 my wedding by doing this. Any cardio you do will make it come off even faster, running is the best. Good luck!

Question: I went on a high fiber diet and now I am losing weight like crazy without exercise? is this normal? I have lost seven pounds in a week and a half ever since I had suregery and went on a high fiber diet, no exercise, maybe I am eating less could that do it?

Answer: Fiber is amazing and fills you up on less calories. Also your surgery could have reduced your appetite without you really realizing. You need to lose 3500 calories a day to lose a pound. So 3500 calories times 7 pounds lost is a 26,250 calorie deficient. Roughly 11 days in a week and a half. Which is 38,500. 38,500-26,250 is 12,250 calories. That means you consumed about 1,113.6 calories a day. So yeah you might want to eat a little more. That's not a entirely healthy diet.

Question: Is Mexican food good to eat on a high fiber diet? I recently had some medical problems and my Dr. put me on a strict high fiber diet, but I still want to eat the things I enjoy. Plus going strait to all fiber has me completely bloated and uncomfortable... Mexican food is my favorite and I'm wondering if it's a good thing to eat since there are a lot of beans in their dishes along with rice... Any other suggestions on where to eat would be great as well since I do like to eat out at restaurants a lot... Thanks in advance for your help! :)

Answer: Mexican food is ok if you choose carefully which dishes you eat.but tex-mex tends to be rather fatty and not as healthy as authentic mexican food. beans are high fibre, eat dishes with plenty of additional veg and choose corn tortilla or wholewheat wraps rather than things made with white flour or just white rice. I make my own mexican food and keep the fats low, add beans to nearly everything, make my own refried beans. Avoid Macdonalds and similar outlets - If you eat indian food go for chickpea dishes, lentil dishes and chappattis which are made with wholegrain flour.

Question: How does a high fiber diet compare a regular but healthy diet? Also, can you eat more calories than you need and not gain fat if what you eat is high in fiber?

Answer: Focus on the tried and true. Ultimately, losing weight comes down to one key principle: Burn more calories than you consume. The steps that follow won't work if you have a thousand more calories coming into your body on a daily basis than you have going out. Lay the foundation for weight loss with these practices: Count calories and keep a food diary. Go on a diet. Cut down on sugar, high fructose corn syrup, trans fats and saturated fats. Burn more calories by exercising: Run, walk, even exercise at the computer you are sitting in front of now. Raise your metabolism. Big bowl, big servings, big weight gainDownsize your kitchenware. The human mind works in mysterious ways. It turns out that using smaller bowls, plates, and containers can subconsciously influence how much you serve yourself. Even nutrition experts are victims of this phenomenon; when 85 of them were given a random mix of small and large bowls and scoops, those who got larger bowls served themselves 31% more ice cream, and added on another 14.5% if they had bigger scoops![1] Put down the knife. By putting down whatever utensils you're using between every bite, you can significantly slow down your eating time, leaving your stomach a chance to feel full and reducing the likelihood that you'll go for seconds. Another technique that can have a similar effect is to take a sip between each bite. Numerous studies have shown that eating slowly results in eating less.[2] There's even a device you can get from a dentist that you wear to make your oral cavity smaller so that you take smaller bites,[3] and a fork that's so awkward to use that you'll get less food per bite![4] Know the enemy Make a list of the food items that are your weaknesses. These aren't always unhealthy foods, either. Sometimes we fool ourselves into believing that as long as we avoid the "bad" foods, we're making progress. At least, that's what we like to think as we get up for our third serving of fruit salad, or finish a bag of pretzels in one sitting, saying that they're healthier than chips. Remember that too much of anything is bad. You probably don't need to keep a food diary to know your enemies. Common culprits include soda, bread, alcohol, and fast food. Whatever your weakness is, cut down on it. If you cut it out completely, you're more likely to binge. Buy only small packages of it and have it only once in a while. If cutting down doesn't work, you might need to go cold turkey. Whole grain pastaChoose whole grains over a whole belly. If you switch out all of your refined grain food (white bread, food made with white flour) for whole-grain food (oatmeal, whole-grain cereal, whole-grain pasta, brown rice and barley) you won't lose additional weight overall. However, you will lose more weight in the belly area, which will make you look thinner--at least, that's what a Penn State study implies.[5] Not only will your slimmer profile make you feel better about your progress, but by losing the VAT (visceral adipose tissue) you're also doing away with a risk factor for type 2 diabetes, coronary vascular disease, and some types of cancer.[6] Check those labels and make sure that any grain-based foods you buy are made up of at least fifty-one percent whole grain.[5] Limit your spending. Some people have an easier time controlling their wallet than controlling their diet. Go ahead, cut up those credit cards, and build up your emergency fund, if you haven't already (in its own account, and leave the bank card at home). Limit the amount of cash you have in your wallet, especially if you're subject to spontaneous fast food indulgences. When you go grocery shopping, have a list prepared, and bring just enough money to cover those items (this might take a few dry runs). The embarrassment of not having enough money at the register will keep you from throwing a few extra items in the shopping cart. If you don't do the grocery shopping, then offer to take on this monumental role. Your family or roommates might complain about the absence of junk food, but you'll be doing them a favor by stocking the kitchen with healthy stuff. They'll thank you...later...years later. Set a digital watch to go off every two hours. Eat only when the watch tells you to. Spontaneous eating sessions (those times when you feel those hunger pangs, those cravings, and you scour the cabinets or the streets in search of satisfaction) are your weakest points. This is why all weight loss books tell you to avoid skipping meals. If you eat every two hours, you won't get so hungry that you gorge yourself when you do eat. You know how it goes: "Oh...I'm so hungry...the brownies are right there...I'd have to walk all the way to the deli to get a sandwich, but my stomach's churning...." Of course, if you eat the equivalent of a cheeseburger every two hours, that's a recipe for obesity, but again, you're more likely to retain self-control and stick to your diet when you don't have hu

Question: Quick weight loss with a High Fiber Diet? Im going to cali this summer and i wanna look good in my bikini, would a High Fiber Diet be good fot that?

Answer: Successful weight loss does take some discipline and it does take getting used to living in a new way and with a new relationship to your food and to your body. But the results are worth it. In the past seven months, I have lost over 72 pounds by doing just a few things: 1. Keep a daily journal of every single thing you eat. Get a calorie book so you will know how many calories each thing has. Studies show that just doing this causes many people to automatically reduce their food intake. 2. Reduce calories to 1600 calories a day. It might seem a bit low as if hunger is inevitable, but see the next tip to resolve the hunger problem. By the way, the average person in the Western world eats two to three times as many calories each day...and that's why the most common causes of death in these countries are related to high calorie, high fat lifestyles. 3. Hunger isn't a problem for me on 1600 calories a day because I eat fresh, organic fruits and vegetables whenever I feel a bit peckish. If you get your daily recommended minimum servings of veges and fruit i.e. 5 servings, you'll find that you just aren't particularly hungry for most of your day. If you go beyond the minimum, you will find it nearly impossible to find room for junk food. 4. Limit fat intake to 40 grams of fat a day. This is quite easy to do just by eliminating processed foods and relying primarily upon fresh, natural foods. In other words, try really hard to eliminate anything that comes in a box and has a long list of complex ingredients that you don't even begin to know what they are. 5. Eat only fresh, organic, lean forms of protein. Keeping the meat lean lowers the fat content and thus makes it easier to stay at or under your daily 40 gram fat limit. While organic products are quite controversial in the U.S., the simple fact is that organic meat is a. pesticide free whereas regular meat is loaded with it, b. is free from even the risk of "mad-cow" disease as it has not been fed contaminated feed, and it has been demonstrated to have much higher nutritional value. 6. Exercise one hour a day. Every single day. After all, one hour a day isn't a lot of time compared to all the benefits of saving your health and your life. 7. Finally, don't forget to consult a doctor before you begin a diet and exercise program. Good luck! You can do this. I know you can because I'm already 70% of the way to my goal.

Question: Can I lose weight by going on a high fiber diet? I know high fiber diets are to prevent constipation and lower cholesterol(sp?), But can it help me lose weight? with exercise, of course.

Answer: Yes it most definitely can! Just don't eat a lot of other junk that will hurt your efforts. Eliminate fast food. Substitute fruit for sweets. Forget that white flour and sugar exist. You will find SO many things you love. Of course have a pizza and some ice cream for a treat once in a great while but for your regular eating patterns, stick with the healthy stuff. Eat more than you do now.......just make sure most of your plate is filled with vegetables and fruit....keep meat to a minimum and eat only a small amount of healthy fat like olive oil (our brains need SOME fat to function properly )

Question: High fiber diet and supplements to lose weight? I've been doing some research on using a high fiber diet (35+ grams a day) and fiber supplements (like glucomannan) to lose weight. Anyone have a successful experience with this? Please include how many grams of fiber a day you consumed, what supplements you took, and how much weight you lost. Thank you!

Answer: yes ive lost 22 pounds

Question: High fiber diet and fiber supplements to lose weight? I've been doing some research on using a high fiber diet (35+ grams a day) and fiber supplements (like glucomannan) to lose weight. Anyone have a successful experience with this? Please include how many grams of fiber a day you consumed, what supplements you took, and how much weight you lost. Thank you!

Answer: You need to be very careful. You are treading the line. A high fiber diet is fine, but remember too much of a good thing is always bad. The key is moderation. Misus of those suipplements can laed you stright into Anoerexia.

Question: I am trying to do a high fiber diet and loose some weight? I am eating 30 gr. of fiber a day ! I am feeling great and i have started walking! I was wondering if anyone has lost weight on a fiber diet or not? will it come off easily with exersise? what did you do and eat? I wanna loose 10 pounds.

Answer: Well I think it's totally about self-control: Breakfast: integral toast and a 70-calorie yogurt Lunch: Fruit (any kind, except banana) and a fish (not fried) Snack if you get hungry: gum or 90-calorie diet bar Dinner: Light soup (not a creamy soup, it has too much fat) Or maybe a cup of special K or cheerios Some other tips: DON'T EVER DINNER AFTER 7PM, IT HAS BEEN PROVEN IN INVESTIGATIONS AND THAT HELPS A LOT, TRY TO DINNER BEFORE 7, I SWEAR IT'S AMAZING I recommend you coffee in the morning, it gives you a lot of energy! (without sugar, or maybe splenda) Another thing is to drink green tea once a day, it burns fat and it's good for your health And of course, do at least 50 abs per day Good luck

Question: If I go on a super strict high fiber diet for the next few weeks, will that clean out my colon? Im talking about raw salads with countless veggies w/ olive oil, fruits for snacks, vegetables juiced, Whole grain high fiber bread, and raw sunflower seeds and more for 4 weeks. Im not overweight or constipated. Just want to do something good for my body.

Answer: You got the right idea - almost. The only two known foods to "cleanse" the digestive tract is fiber, and water. But that doesn't mean you need to limit yourself to just those foods. Fiber doesn't metabolize. Meaning, it doesn't get absorbed into your blood stream like other nutrients. It just 'passes', taking any/all the other wastes along with it. A diet that is high fiber AND balanced in the three essential macro-nutrients (protein, carbohydrates, fats) is just as effective. A healthy digestive system isn't something you "clean out" once a year. It's kept clean with a good diet. If your producing 2 or more movements a day, your better off then most. Those that have less then one movement a day really should increase their high fiber/water intake. Regularity is what keeps the colon healthy. Not some gimmick. The colon cleanse hype you see and read about is marketing - plain and simple. They are trying to sell fiber pills / diets. The supplement industry is largely unregulated, and a $30 billion per year industry. Supplements have a 700% markup on average. Now, there are hospital grade laxatives that will also "scrub" the digestive tract, but these are reserved for people that are going into surgery, or having a colon MRI done. It would be very unhealthy to do this level of purging regularly. Hope that helps to explain things a bit.

Question: Would a high fiber diet help me lose weight? Or any other ideas? I can't seem to keep a diet and i think i'm just going all wrong about it. What has worked for someone else?

Answer: Indirectly, yes. Fiber helps to fill you up, so eats lots of it before your main course at meal times and you should be eating less. That will, in turn, help you loose weight.

Question: Kashi Go Lean High FIber Diet causing Gas? About 2 weeks ago I tried this new cereal from Kashi.It's a High Fiber cereal.After a few days of eating about 2 bowls a day I noticed I was getting a lot of gas.I know it may sound gross but it's something I wanted to learn more about. I know that a High Fiber diet will lead to more gas but how long will it take for my body to get used to High Fiber and stop producing so much gas? Or does a High Fiber diet always cause Gas? Thanks.

Answer: That Kashi stuff is hard-core, like for vegan-feminists and similar species. Next thing you know, you'll be wearing unbleached organic cotton and wearing a shoulder bag you bought at a flea market in Santa Cruz. Anyway...yeah, switching to a high fiber diet often causes gas, if you're not used to it. It could take awhile for you to get used to it, anywhere from a couple weeks to a couple months. Eating some yogurt each day should help quiet your tummy. Either that, or start hitting those McNuggets and Snickers bars again.

Question: anyone know a good high fiber diet that works for high cholesterol? I am a diabetic I control it with diet but the doctor says I have high cholesterol I have tried medicine but lots of side effects so i had to come off the meds, all he told me was no fried foods and eat high fiber diet any suggestions I am willing to try natural remedies I dont really want the side effects meds give me I am very sensitive to most drugs I dont have a good diet plan for fiber

Answer: I am aware of a health supplements that will work for you. Drugs kill, food heals! natural food, that is. Over the recent years, scientists have found the inner working of the body at the cell level. Guess what, cells in our body communicate with each other all the time to : 1. identify each other as good cells (vs cancer cells, viruses, etc) 2. protection and defense against attach 3. getting fed (nutrition) 4. getting hormonal balance in the body You can get them by buying via the internet. Get more information at http:///mannatech.com or drop me an email. Healthy cells = Healthy body