Is Your Diet Lacking Fiber?

" Question:

I am a 24 year old female, 112 lbs, 5,3" and have started a fitness program about two months ago. I strength train three times a week and do cardio for three days, with one day off, or sometimes more, depending how I feel on the specific day. I love it!!!

One of the reasons I began working out in the first place was to speed up my metabolism, but unfortunately- nothing has changed. I am frustrated and crabby because I constantly feel bloated and hardly ever have a Bowel Movement on my own (I have to take Smooth Move tea twice or three times a week).

I consume more calories and fluids, hoping that would encourage or speed up my metabolism when combined with workout program...Do you have any suggestions? I do not want to take supplements, but would rather find a natural, consistent way to change my condition. My diet consists lots of fruit and yogurt, oatmeal, chicken and fish, corn, peanut butter, tomato and lettuce...and ice-cream!!! I look forward to any tips you might have in store for me:) "

The Expert says:

It is great to hear that you are exercising on a regular basis and enjoying it! Keep it up! Regular exercise has been proven to reduce depression, anxiety, mental stress and improve sleeping patterns, while enhancing psychological well-being and vigorous attitude towards life.

As far as your Bowel Movements being abnormal, I would suggest adding more fiber into your diet which will not only promote regular bowel movements, but will also reduce the risk of heart disease, improve blood sugar control, reduce the risk of adult-onset diabetes and will enhance weight reduction.

There are 2 types of fiber:

  • Soluble fiber (i.e. apples, pears, beans and carrots) acts like a sponge in the stomach. It helps suck out cholesterol, thereby reducing the level of bad cholesterol in the body.

  • Insoluble fibers (i.e. bran, wheat germ) function like a broom, essentially sweeping out the intestine, keeping the area clean.

    Fiber can aid in weight loss since it provides a full feeling because it sits in your belly. If you eat a high-fiber breakfast, you will stay full longer, which leads to less snacking and less calories and leads to weight loss. The American Dietetic Association recommends that adults have between 25-35 grams of fiber per day.

    Easy ways to add fibre to your diet include:

  • Adding ground flax seed to your oatmeal (1tblsp)
  • Choosing breads made from whole grain
  • Choosing fresh fruits and vegetables with edible skins

    On top of increasing your fiber intake you should also be consuming at least 6-8 glasses of water a day in order to replenish your fliuids from all the exercise you are doing. Water also aids in suppressing the appetite, metabolizing fat into energy, reducing fat deposits, converting food into energy and decreasing water retention.

    As for increasing your metabolism: Consume 5-6 small meals more frequently throughout the day, eating every 3-4 hours. Eating this frequently will stabilize your blood-sugar levels which in turn controls your hunger. Also, the longer you go during the day without eating, the fattier the foods you will crave when you do eat.

    If your problems still persist I would highly recommend consulting a registered dietition or Naturopathic Doctor who will be able to further analyze your diet and suggest alternative solutions.

    Sincerely: Jackie Collins

    About the author: Jackie Collins is a Certified Exercise Physiologist with a Bachelor of Human Kinetics from The University of British Columbia.

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