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Inside Scoop On Fiber And How Not To Be Fooled By Food Labels

We all know that we should be eating more fiber in our diets, but do you know what type of fiber, how much, and what foods have the best ratios?

If not, you’ll definitely want to check out my Fiber 101 coaching video on today’s blog post where I simplify everything down for you.

I’ll also be revealing some dirty little tricks food manufacturers use to try and get you to believe their products are high in fiber. After watching my video you’ll be armed with the truth and be able to spot these little tricks in a matter of seconds by reading the labels.

Side Note: In the video I mentioned using pysillium husk powder as a supplement for your soluble fiber needs. Specifically, using a non-sweetened type of pysillium husk powder. There are many types of fiber supplements that will work here but they’ll all probably have some simple sugar. While my favorite is the Advocare Fiber Drink, which has a whopping 10 grams of fiber per serving plus probiotics, you can also use Raw Organic Fiber powder , or the inexpensive Metamucil psyillium husk powder.

The Advocare and Raw Organic Fibers can be found on my website by clicking the above links. I should repeat, these are the BEST fiber supplements to use when you want to reset your GI tract with a healthy balance of microflora. For maintenance purposes I’ll often use the Metamucil pysillium powder in the white container.

I talked in the video about it being “unsweetened” but just to clarify it does contain a small amount of sucrose, something like 3 grams per serving. This is fine, you just want to avoid the traditional types of Metamucil, like the orange flavored drink, which are much higher in sugar. They’re all going to have some degree of sucrose or sweetener but I’d choose a low amount of plain old sucrose any day over artificial sweeteners like aspartame, etc.

I just wanted to make sure I clarified that detail. Oh yeah, one last little side note I forgot to mention in the video.

I would avoid using fiber capsules and the clear fiber drinks. The capsules don’t provide you with nearly enough fiber unless you want to take a ton of them and they also have a tendency to bind up in your GI tract with many people.

The “clear” powdered forms of fiber, although much easier to drink for people who don’t like the texture of drinking fiber, is far less effective because it’s not doing what soluble fiber is supposed to do in the first place.

Remember you WANT the soluble fiber from your diet (either from a supplement like pysillium husks or from natural food) to gel up and be gummy in your stomach. This is how natural soluble fiber is supposed to act in your body.

That’s why it’s beneficial with regulating blood sugar levels, reducing cholesterol, etc. If there’s no slowing of gastric emptying and binding of fatty acids, we’re sort of defeating the purpose.

It’s just like taking an isolated form of soluble fiber from processed and refined foods. You may think you’re doing good because you’re consuming fiber but it’s not NATURAL fiber. Only real fiber works as nature’s broom cleaning your GI tract of metabolic waste and providing all the health benefits.

One last thing….I can’t stress just how important fiber and protein are in a weight loss program. Increasing both in your diet will have a more pronounced effect on fat loss than anything else you can probably do.

You MUST increase fiber and protein if you want to create digestive system balance and increase your metabolism. It’s the only way to break sugar addictions and dependency on energy from starch carbohydrates.

A high fiber diet from fruits and vegetables combined with plenty of lean proteins and/or protein supplements like whey protein powder is the best combination for fat loss hands down. That’s why I’m always promoting a Primal Blueprint diet with a handful of supplements like a high quality multivitamin, fiber, whey protein, and omega-3 oils. This is the way to naturally lean up by getting your body to function optimally at a cellular level.

Until next time, eat Primal, train with a purpose, and live with passion.

Shane Doll is a certified personal trainer, fat loss expert, speaker, and founder of Shaping Concepts, a Charleston personal fitness training studio that specializes in weight loss and body transformation. You can receive a FREE, no-obligations (2) session personal training trial and consultation to experience the difference for yourself.

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Category: Nutrition.