Here are 10 simple, easy-to-follow tips you can use in your daily eating that will help you build muscle and get the rock-hard physique you've always wanted.
1. Get enough protein
Since protein is the main nutrient responsible for muscle growth, you want to take in at least 1 gram of protein for every pound of body weight. So if you weigh 200 pounds, you need at least 200 grams of protein each day.
Heavy, intense weight training usually requires an increase in protein consumption, so you may want to shoot for 1.5 grams per pound of body weight.
2. Get enough carbs
Your body uses carbs for energy when training. If you don't eat enough carbs, your body will break down muscle tissue for fuel. This will stop your muscle building goals dead in their tracks.
Taking in enough carbs during the day will help fuel your workouts and leave your muscle tissue alone.
3. Consume healthy fat
Foods containing unsaturated fats, especially monounsaturated fats, are beneficial when trying to build muscle mass. Fish oils, olive oil, flax seed, borage, and CLA help in creating hormones that are used in the muscle building process.
4. Drink at least a gallon of water
Water is essential for overall health and well being. Our bodies are made up mostly of water. Keeping it well hydrated helps everything from protein synthesis to digestion.
It also helps with vitamin and mineral absorbtion. If you want your body to operate at its peak, you need to drink at least a gallon of water each day.
5. Get enough fiber
Fiber is needed for your body to operate ideally. It helps in the digestion process. Try and get your fiber from complex carbs, fruits, and vegetables.
30 grams of fiber each day is the minimum amount you want to consume.
6. Eat more vegetables
Try to get at least 5 to 6 servings of veggies each day. Not only are veggies important for their nutrients like vitamins, but they offer alot of food at a very low calorie total.
You can virtually eat all the veggies you want and not worry too much about the calories. Also, veggies offer plenty of bulk and fiber, which can be helpful when processing a high-protein diet.
7. Eat fruit
Many bodybuilders are scared to eat fruit because of the sugar content. But fruit is an excellent source of fiber, carbs, antioxidants, and other important nutrients.
It's true, too much fruit can add to the sugar and calorie totals for the day, but you're fine by taking in 2 to 3 servings a day.
8. Use only proven supplements
Most supplements simply do not work. So instead of trying to find the magic pill, stick with what's proven to work.
Use protein, creatine, glutamine, essential fatty acids, and multivitamins. If you work hard in the gym and eat right, supplements will help you.
If you skip on the first 2, supplements are a waste of money.
9. Eat eggs and fish
Fish is an excellent source of both protein and healthy fats for someone looking to build muscle. Fish like salmon and sardines are high in Omega-3 fatty acids, which are beneficial for muscle growth and recovery.
Eggs are inexpensive, easy to cook, and can be used in many different ways to increase protein consumption.
If you're on a low fat diet, stick with just the egg whites, but if you're trying to bulk up, use the yolks as well.
10. Eat 5 to 6 meals each day
Eating often throughout the day helps to provide your body with a steady stream of nutrients it needs to build muscle.
Also, eating smaller meals will help speed up your metabolism, so that your body uses the food as energy, not storing it as body fat.
These 10 powerful nutrition tips are both easy to follow and very effective. The more of them you use each day, the more likely you are to build muscle mass.
About the author:
Learn more about eating and training to build muscle and get the body you've always wanted. Check out fitness trainer and natural bodybuilder Shawn Lebrun's proven muscle building programs: Shawn Lebrun's Muscle Building Programs
Tuesday, September 18, 2007
10 Nutrition Tips To Build Muscle
Sunday, September 9, 2007
Macrobiotic Diet
The basics
A macrobiotic diet is a strict whole-foods pesco-vegetarian (a diet that includes fish but no meat or poultry) diet. It is appealing to health-minded people who are practicing a holistic approach to physical and spiritual well-being. It focuses on balancing yin and yang foods, which are described below. There have been numerous anecdotal reports of the macrobiotic diet curing people of cancer or other serious diseases, but very little scientific evidence exists.
- 50 to 60% of your diet should be whole grains, 25 to 30% vegetables, 5 to 10% miso and bean soups, and 5 to 10% beans and sea vegetables.
- Avoid very yin or very yang foods (see description below).
- The diet includes other principles like eating only when hungry, chewing food completely, and keeping the kitchen tidy.
Best bets: Brown rice, barley, whole wheat, fresh broccoli, cauliflower, butternut squash, chickpeas, tofu, sea vegetables like kombu and nori, and vegetable soups. A few servings of nuts and seafood per week are allowed.
More about this diet
The earliest recorded usage of the term “macrobiotics” is found in the writings of Hippocrates. Translated literally, macro is the Greek word for “great” and bios is the word for “life.” Macrobiotics is used by its practitioners as a tool that allows one to learn to live within the natural order of life. Throughout history, philosophers and physicians from many parts of the world have used this term to signify living in harmony with nature, eating a simple, balanced diet, and living to an active old age.
The modern practice of macrobiotics was started in the 1920s by a Japanese educator named George Ohsawa. Ohsawa is said to have cured himself of a serious illness by changing to a simple diet of brown rice, miso soup, and sea vegetables. At the core of Ohsawa’s writings on macrobiotics is the concept of yin and yang. In Chinese philosophy, the opposing forces of yin and yang govern all aspects of life. Yin—representative of an outward centrifugal movement—results in expansion. On the other hand, yang—representative of an inward centripetal movement—produces contraction. In addition, yin is said to be cold while yang is hot; yin is sweet, yang is salty; yin is passive, yang is aggressive. In the macrobiotic view, the forces of yin and yang must be kept in balance to achieve good health.
The macrobiotic diet, therefore, attempts to achieve harmony between yin and yang. To this end, foods are classified into yin and yang categories, according to their tastes, properties, and effects on the body. The two food groups—grains and vegetables—that have the least pronounced yin and yang qualities, are emphasized in the macrobiotic diet. Eating these foods is thought to make it easier to achieve a more balanced condition within the natural order of life. Foods considered either extremely yin or extremely yang are avoided. The standard macrobiotic diet recommendations are as follows:
- Whole grains—including brown rice, barley, millet, oats, corn, rye, whole wheat, and buckwheat—are believed to be the most balanced foods on the yin/yang continuum, and should comprise 50 to 60% of a person’s daily food intake. Although whole grains are preferred, small portions of pasta and bread from refined flour may be eaten.
- Fresh vegetables should comprise 25 to 30% of food intake. Daily consumption of any of the following vegetables is highly recommended: cabbage, broccoli, cauliflower, kale, bok choy, collards, mustard greens, turnips, turnip greens, onion, daikon radish, acorn squash, butternut squash, and pumpkin. Vegetables to be eaten occasionally (two to three times per week) include celery, iceberg lettuce, mushrooms, snow peas, and string beans. Vegetables should be lightly steamed or sautéed with a small amount of unrefined cooking oil (preferably sesame or corn oil).
- Beans and sea vegetables should comprise 5 to 10% of daily food intake. Especially recommended are adzuki beans, chickpeas (garbanzo beans), lentils, and tofu. Sea vegetables, including wakame, hijiki, kombu, and nori, are rich in many vitamins and minerals, and are easily added at each meal.
- Soups and broths comprise 5 to 10% of food intake. Soups containing miso (soy bean paste), vegetables, and beans are acceptable.
- A few servings each week of nuts, seeds, and fresh fish (halibut, flounder, cod, or sole) are permissible. Brown rice syrup, barley malt, and amasake (a sweet rice drink) may be used as sweeteners. Brown rice vinegar and umeboshi plum vinegar may be used occasionally. Naturally processed sea salt and tamari soy sauce may be used to flavor grains and soups.
- Fluid intake should be governed by thirst. Only teas made from roasted grains, dandelion greens, or the cooking water of soba noodles are generally considered acceptable. All teas with aromatic fragrances or caffeine are avoided. Drinking and cooking water must be purified.
- To maintain proper yin/yang balance, all extremely yang foods and all extremely yin foods are avoided. All animal foods, including eggs and dairy products, are believed to have a strong yang quality. Extremely yin foods and beverages include refined sugars, chocolate, tropical fruits, soda, fruit juice, coffee, and hot spices. In addition, all foods processed with artificial colors, flavors, or preservatives must be avoided.
- All foods should be organically grown. Produce should be fresh and locally grown.
Macrobiotic principles also govern food preparation and the manner in which food is eaten. Recommendations in this area include: avoid using a microwave oven to prepare food; cook rice in a pressure cooker; eat only when hungry; chew food completely; eat in an orderly, relaxed manner using good posture; and keep the home in good order, especially where food is prepared.
Why do people follow this diet?
Numerous anecdotal reports exist of medical conditions improving dramatically on a macrobiotic diet. In addition, some people with serious medical conditions, including cancer and AIDS, try this diet because they have heard it may help cure their disease. To date, such claims have not been substantiated by controlled research.
What do the advocates say?
Although the therapeutic benefits of the macrobiotic approach have not been studied extensively, proponents of the diet point to the results of a 1993 study involving patients with pancreatic cancer. In this study, 52% of those who followed a macrobiotic diet were still alive after one year, compared to only 10% of those who made no dietary changes.
In addition, the macrobiotic diet encompasses many of the dietary elements linked to a reduced risk of cancer and heart disease in other research. The diet is low in fat, high in fiber, and rich in cruciferous vegetables and soy products.
According to macrobiotic proponents, living within the natural order means eating only what is necessary for one’s condition and desires, and learning to adjust in a peaceful way to life’s changes. Learning the effects of different foods allows one to consciously counteract other influences and maintain a healthy, dynamically balanced state.
What do the critics say?
Many nutrition experts disapprove of the limited number of foods allowed on the macrobiotic diet, but concede that a moderate approach to macrobiotics poses no real harm. However, strict macrobiotic diets can be deficient in calories, vitamin B12, vitamin D, calcium, and iron. As a result, this type of diet is not suitable for children or for pregnant or lactating women without appropriate supplementation.
Critics caution that claims that the macrobiotic diet can cure specific diseases—most notably cancer—are to this point unsubstantiated. Until more conclusive research is available on the health benefits of the macrobiotic diet, individuals with serious medical conditions should continue to seek the support of qualified medical providers in conjunction with any dietary changes.
Low-Salt Diet
The basics
A low-salt diet may benefit certain people with cardiovascular disease, high blood pressure, kidney disease, and other medical problems. Most physicians will prescribe a low-sodium diet for these people (or, more specifically, they recommend a low-salt diet, as nonchloride sources of sodium do no increase blood pressure).
Studies that have looked at the relationship between sodium and disease have primarily looked at salt. Therefore, the problem of high sodium intake as it relates to disease may really be a problem of high salt intake.
- The American Heart Association and other organizations advise people to limit their salt intake to the equivalent of no more than 1 teaspoon (2.3 grams) of sodium each day.
- Avoid processed or packaged foods, unless they are labeled “low sodium,” and read the nutrition facts panel to find out the exact amount of sodium they contain.
- Generally, a food is considered “low sodium” if it has less than 140 mg of sodium cloride per serving.
- Ask for your meals to be prepared without salt when you eat out.
Shake the salt habit: Choose fresh or frozen foods, and prepare them without salt. Don’t keep a salt shaker at the table—instead use herbs and spices to naturally flavor your foods. Eat unsalted nuts and pretzels instead of the salted versions. Give your taste buds a few weeks to adjust to the lower salt and appreciate the new, more complex flavors.
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Why do people follow this diet?
A low-salt diet is beneficial for certain people with cardiovascular disease. Preliminary evidence has linked salt consumption with increased cardiovascular disease incidence and death among overweight people. Low-salt diets seem to be especially important for people with hypertension (high blood pressure). Salt intake has been definitively linked to hypertension in Western societies, and minimizing salt consumption lowers blood pressure in many people.
Research studies consistently find that increased dietary salt aggravates asthma symptoms, especially in men. In a small, preliminary trial, men with asthma who doubled their salt intake for one month experienced a worsening of their lung function. Although not all of the observed effects were conclusive, several double-blind trials have provided evidence of clinical improvement following a period of salt restriction.
Other conditions that may benefit from a low-salt diet include Ménière’s disease, migraine headaches, kidney stones, gastritis, and ulcers caused by H. pylori infection. Preliminary evidence also suggests that restricting dietary salt may play a role in the prevention of certain types of cancer, including stomach, colorectal, and head and neck cancers.
Restricted levels of salt may help to preserve bone density. Short-term increases in dietary salt result in increased urinary calcium loss, which suggests that over time, salt intake may cause bone loss. Increasing dietary salt has increased markers of bone loss in post- (though not pre-) menopausal women.
Lower salt intake may also help to protect against the development of reduced insulin sensitivity, a physiological process that can lead to blood sugar regulation problems in certain people. Preliminary studies suggest that high salt intake decreases insulin sensitivity in young, healthy people, but not in older people with hypertension. Moderate restriction of salt, however, also decreased insulin sensitivity in one preliminary study of healthy people, but had no effect in other studies of people either with or without hypertension.
Salt restriction also may be helpful in reducing edema in some people. High salt intake tends to lead to water retention that may promote the further accumulation of fluid beneath the skin.
Pregnant women who are experiencing hypertension of pregnancy should not follow a low-salt diet. A low-salt diet has not been shown to have a significant effect in reducing blood pressure during pregnancy, so salt restriction is not recommended to women with gestational hypertension and preeclampsia. Additionally, unlike other conditions that cause high blood pressure, salt restriction (and use of diuretics) can worsen preeclampsia by reducing blood flow to the kidneys and placenta. In preeclampsia, unrestricted use of salt and an increased consumption of water are needed to maintain normal blood volume and circulation to the placenta.
People with certain conditions have been found to benefit from salt intake and should not follow a low-salt diet. Children with cystic fibrosis lose a large amount of salt in their sweat and thus should be encouraged to salt their food liberally. Chronic fatigue syndrome sufferers who have a form of low blood pressure triggered by changes in position (called orthostatic hypotension) have been reported to be helped by additional salt intake. Additionally, people with goiter or hypothyroid condition should not restrict intake of iodized salt if it is their only major source of iodine.
What do I need to avoid?
To avoid salt ask about ingredients at restaurants and others’ homes, and read food labels. The following list is not complete. Consult with a healthcare professional before making any significant changes to your diet.
- Canned soups, juices, and vegetables
- Cereals: cornflakes, bran flakes
- Cheese
- Cottage cheese
- Hydrolyzed vegetable protein
- Ketchup
- Lite soy sauce
- Microwave popcorn
- Miso
- Olives
- Pickles
- Processed meats: bologna, cured ham, frankfurters, etc.
- Salad dressings (prepared)
- Salted butter and margarine
- Salted nuts
- Seaweeds
- Smoked or cured fish
- Snack foods: potato chips, pretzels, tortilla chips
- Soy sauce
- Table salt
- Worcestershire sauce
Best bets
- Fresh foods such fruits, meats, vegetables
- Oats
- Packaged or prepared foods: look for labels stating “low-sodium,” “salt-free,” or “unsalted”
- Pasta
- Rice
- Seasonings and marinades such as dried herbs, garlic, lemon juice, and/or vinegar (in place of salt)
Low-Fat Diet
The basics
A low-fat diet is usually used to help with weight loss or weight maintenance, and prevention and treatment of heart disease, high cholesterol, high blood pressure, cancer, and diabetes. Many low-fat diets are also vegetarian, although anyone can follow a low-fat diet, whether or not they are vegetarian.
- There are many different kinds of low-fat diets. The most general guidelines are to keep your fat intake at 20 to 30% of your daily calories, and saturated fat to 10% or less of your daily calories.
- Avoid sources of hidden fats by reading the nutrition facts panel on packaged foods to find out the total amount of fat per serving. Steer clear of highly processed low-fat or fat-free foods, which might have as many calories as the regular-fat version, and can lead to weight gain, even though they are labeled as “low fat.”
Low-fat = lower on the food chain. Emphasize whole grains, fruits, and vegetables, and avoid higher fat dairy and meat products. See our articles on the Dean Ornish Diet and the Pritikin Diet Program for more low-fat information.
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Why do people follow this diet?
The most common reasons people lower the fat in their diet are weight loss or weight maintenance, and prevention and treatment of diseases, such as heart disease, high cholesterol, high blood pressure, cancer, and diabetes.
What do the advocates say?
The American diet provides an average of 34% of total calories from fat, with 12% of total calories coming from saturated fat. The diet of many other countries is lower in fat content and this lower intake of fat appears to be associated with the lower rates of obesity and lower risks of several diseases seen in those countries. The American Heart Association, The National Cancer Institute, the American Dietetic Association, and the USDA Dietary Guidelines for Americans of 2005 recommend that only 20 to 30% of our daily caloric intake should come from fat, with 10% or less coming from saturated fat. The American Heart Association also recommends that we consume 300 mg or less of cholesterol per day; this is a little more than the amount of cholesterol in one large egg, which is 213 to 220 mg. The average daily intake of dietary cholesterol is 220 to 260 mg for women and 360 mg for men.
Extremely low-fat, high-fiber, vegetarian diets—such as those developed by Max Warmbrand, ND, Nathan Pritikin, and Dean Ornish, MD—have been clinically proven to reverse coronary artery disease when combined with exercise and stress reduction; however, the effect of such a diet alone on coronary artery disease has not been systematically studied. Coronary artery disease is the leading cause of death and disability in the United States.
What do the critics say?
Not all fats are bad. Diets high in monounsaturated fats or omega-3 fatty acids are associated with lower risks of heart disease and other health problems. The body needs certain types of fat to function. An ultra-low-fat diet (providing less than 10% of calories from fat) may cause a deficiency of essential fatty acids (EFAs), which are essential for the structure and function of the body’s cell membranes and many other other important functions. Low-fat diets, especially when most animal products are avoided, may lack good sources of vitamins E and B12 and zinc. With too little fat in the diet, the body may not properly absorb fat-soluble nutrients, such as vitamin A, vitamin D, vitamin E, and vitamin K, and carotenoids, which are essential for the health of the eyes, skin, immune system, bones and teeth. In addition, some low-fat diets are also extremely low in calories, which could lead to further nutrient deficiencies and other problems if followed for a long time.
A low-fat diet is usually high in carbohydrates. Some critics contend that the high amount of carbohydrates in typical low-fat diets is unnatural for humans, who evolved for hundreds of thousands of years while eating a low-carbohydrate diet. They say that the current overconsumption of carbohydrates has led to increasing problems with obesity, diabetes, and other health problems. The consumption of high-carbohydrate diets is presumed to result in insulin resistance and related metabolic disorders such as high triglycerides, low HDL-cholesterol levels, and high blood pressure. However, not all carbohydrate sources contribute equally to these problems, especially those from whole unprocessed foods and/or those with a low glycemic index.
What do I need to avoid?
Saturated fats: Found in red meat and dairy products, saturated fats raise blood cholesterol levels and increase the risk of heart disease. Avoid them by staying away from meats, whole milk products, butter, cream, and other dairy products that are not labeled “nonfat” or “fat-free.”
Polyunsaturated fats (PUFAs): These are found in vegetable oils such as corn oil, sunflower oil, and safflower oil. Although PUFAs lower cholesterol levels in most studies, the relationship between PUFAs and cardiovascular disease and cancer remains unclear. The same is not true with regard to fish oil and olive oil (which contains monounsaturated fat), both of which are associated with reduced risk of cardiovascular disease and may be associated with reduced risk of certain cancers. A more healthful alternative to PUFAs are monounsaturated fats, which are found in abundance in olive oil.
Trans fatty acids (TFAs): TFAs are found in processed foods containing partially hydrogenated oils, including many commercial snack foods, “vegetable shortenings,” and margarines. Partially hydrogenated oils are also used in deep-frying, so many fast foods, such as French fries, contain large amounts of TFAs. TFA consumption greatly increases the risk of heart attack. Avoid TFAs by eating as many whole, unrefined foods as possible.
Highly processed foods: Be aware that highly processed low-fat or fat-free products often have as many or more calories as the full-fat versions and should be avoided. Simply because a food is low-fat or fat-free, doesn’t mean that unlimited quantities can be consumed. An excess of calories—whether from fat-free or high-fat foods—will be converted to body fat, regardless of whether those calories come from fat or from sugar (carbohydrate).
Bread, cereal, rice, and pasta to avoid:
Dairy products to avoid:
- Whole milk
- Creamed cottage cheese
- Cream cheese
- Butter
- Sour cream
- Half-and-Half
- Most cheeses (including part-skim and “lite” cheeses)
- Watch serving sizes: even “low-fat” and “1%” fat products can be significant sources of fat
Fats, oils, and sweets to avoid:
- Margarine
- Mayonnaise and salad dressings that aren’t low in fat
- All oils (however, olive oil and fish oil are healthful)
- Most cakes and pies
- Candy bars
- Granola bars
- Ice cream
- Chocolate
Note: Be aware that many “fat-free” or “reduced fat” foods contain high amounts of sugar (such as high fructose corn syrup) which is converted by the body into fat.
Protein (meat, poultry, fish, eggs, nuts, and beans) to avoid:
- Beef, pork, lamb
- Ham, sausages, hot dogs
- Chicken and turkey (with skin)
- Whole eggs
- Tuna (in oil)
- Tofu
- Peanut butter
- Nuts
Vegetables and Fruits to avoid:
- French fries, hash browns, and potato chips
- Fried zucchini (or other fried vegetables)
- Avocados
- Coconuts
- Olives
Best bets
Bread, cereal, rice, and pasta:
- Bagels
- Pasta/noodles
- Soft corn tortillas
- Pita bread
- Corn bread
- Oatmeal
- Wheat germ
- Air-popped popcorn
Fats, oils, and sweets:
- Oil-free and some “lite” salad dressings
- Fat-free mayonnaise
- Nonfat frozen yogurt
- Sorbet and fruit ices
- Fruit rolls and fig bars
Protein (meat, poultry, fish, eggs, nuts, and beans):
Vegetables and fruits:
- Raw, steamed, or boiled vegetables
- Raw fruits
- Vegetable and fruit juices diluted with water
High-Fiber Diet
The basics
The high-fiber diet aims to increase fiber intake to 25 to 40 grams per day, an amount linked to reduced risk of many chronic diseases, including cancer, heart disease, certain gastrointestinal conditions, and perhaps even obesity. As each has different benefits, both soluble fiber (found in beans, oats, and fruits) and insoluble fiber (found in vegetables, whole grains, and fruit skins) sources should be included in the diet. This diet does not restrict intake of any nutrients or foods; however, increasing fiber intake could naturally decrease calorie intake as high-fiber foods can be filling. This in turn could lead to weight loss.
- Get the right amount—The average American gets about 10 grams of fiber per day, while the USDA Dietary Guidelines recommends 20 to 25 grams per day.
- Easy does it—Increase fiber intake slowly to avoid unpleasant side effects.
- Stay hydrated—Be sure to drink adequate water when eating a high fiber diet.
Best bets: Beans and legumes, whole grains, fruits, and vegetables
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Why do people follow this diet?
Some scientists believe that whole grains, containing high amounts of insoluble fiber, protect against several forms of cancer. In an analysis of the data from many studies, people who eat relatively high amounts of whole grains were reported to have low risks of lymphomas and cancers of the pancreas, stomach, colon, rectum, breast, uterus, mouth, throat, liver, and thyroid. Most research focusing on the relationship between cancer and fiber has focused on breast and colon cancers.
A diet high in fiber is protective against heart disease. Soluble fiber from beans, oats, psyllium seed, and fruit pectin has lowered cholesterol levels in most trials. Diets high in overall fiber have reduced triglyceride levels in several clinical trials, but have had no effect in others. Research suggests that soluble, not insoluble, fibers are helpful in lowering triglyceride levels. A high-fiber diet that features both soluble and insoluble fibers also seems to reduce the risk of both fatal and nonfatal heart attacks.
High-fiber diets also may be beneficial for certain gastrointestinal conditions. Fiber slows the movement of food and acidic fluid from the stomach to the intestines. It may help people with duodenal ulcers by reducing the exposure of the small intestine to stomach acids. Diverticular disease has become increasingly common and is thought to be due primarily to the consumption of a low-fiber diet; diets high in fiber have consequently been shown to protect against diverticular disease.
Preliminary evidence suggests that high-fiber diets also may benefit people with type 2 diabetes, as well people with chronic pancreatitis. More research is needed to confirm these relationships.
In addition to reducing the risk of certain chronic diseases, high-fiber diets may have other benefits. Fiber fills the stomach, thereby reducing appetite. Recent research has suggested that high-fiber diets may protect against obesity. Increased intake of fiber promotes digestive health and reduces constipation. Additionally, high fiber foods are generally rich in vitamins, minerals, and phytonutrients that are important for overall health.
Although people can be allergic to certain high-fiber foods (most commonly wheat), high-fiber diets are more likely to improve health than cause any health problems. Beans, a good source of soluble fiber, contain special sugars that are often poorly digested, often leading to flatulence (gas). Cooking beans with kombu (a type of seaweed), epazote (a Mexican herb), or using an enzyme supplement called alpha-galactosidase can help reduce this problem by improving digestion of these sugars. The following cooking method can help too: When cooking dried beans, be sure to soak them overnight, then drain and rinse the beans. Cover with water again, bring to a boil, and skim the foam off the top of the water before reducing the heat to a simmer to finish cooking.
It is important to drink adequate fluids, especially water, when increasing fiber intake to minimize the possibility of constipation.
Fiber reduces the absorption of most minerals. To minimize this effect, multimineral supplements should not be taken at the same time as a high-fiber meal.
What do I need to avoid?
Avoid food products made with processed grains, such as white flour or white rice, as they contain minimal fiber content.
Eat fresh fruits and vegetables, as opposed to drinking fruit and vegetable juices, since fiber is removed during the juicing process.
Best bets
- Beans
- Bran cereals
- Flaxseeds
- Fruits
- Oat bran
- Peanuts, walnuts
- Psyllium seeds
- Rye crisp crackers
- Vegetables
- Wheat bran
- Wheat crisp crackers
- Whole grain bread
- Whole grains: wheat berries, barley, rye, bulgar, buckwheat
- Whole-wheat pasta
Special & Modified Diets
Take control of your diet for a natural way to ease symptoms of many health concerns, increase your energy level, and cleanse the body of everyday toxins.