Breaking News Everyone!  I’m excited to share with you that we are filming soon again. Even more exciting is that we plan to have these available by late spring or early summer.

So what are we filming? Two new high-voltage workouts that have everything to do with higu-energy fitness and metabolic conditioning. Since AfterBurn proved to be such a popular workout, we decided to expand on this metabolic conditioning principle and turn it up a notch with our two latest offerings, CrossFire and To The Max.

Before I tell you more about these calorie-crushing workouts, I want to answer two burning questions: 1) Will there be premixes? and 2) Will there be modifications offered for both workouts? Yes, we will have premixes and lots of them.  We know you get just as much use out of our premixes as you do our main workout, and so we will continue our long-standing record of offering you the best and most comprehensive premixes out there. As for modifications, yes absolutely, we will show modifications and options for all moves that require them. I always encourage seeking greater challenges in every workout, but I also realize there are exercises within each workout where options are necessary and beneficial for those who want or need to use them.

Now comes the moment you have been waiting for. Let me tell you about these two new butt-kicking workouts and how you can Pre-Order Now and also Save 30% on any of our existing DVDs: | continue reading |

This week’s featured download for your iPod is Cathe’s entire STS Discount Bundle- $199.97 (Download the entire STS Strength video series, plus the STS Users’ Guide!)…But hurry this special is for a limited time only and will end on Sunday, Feb 12th. Use coupon code “DD30″ when prompted and save 30% off the regular price.

Do you jump out of bed, make a beeline to your closet to get dressed for work and head out the door? If so, you’re missing out on something important - a good breakfast. Some people skip breakfast in a misguided attempt to lose weight. Not so smart. In fact, research shows that successful losers begin their day with a healthy breakfast.

Why is refueling in the morning so important? It jumpstarts your metabolism and satisfies hunger so you’re less likely to snack on the wrong foods later. It also replenishes glycogen stores so you won’t feel tired later in the morning. If you don’t munch on something substantial in the morning, there’s a good chance your energy will ebb before lunchtime. Who wants that?

One of the most common reasons people give for skipping breakfast is a lack of time, but even the most time-challenged people can find time to fuel up in the morning. Here are some ways to make time for breakfast even if you’re time strapped.

Prepare Breakfast Overnight

Buy an inexpensive slow cooker, and fill it with old-fashioned oatmeal or another whole grain like quinoa or barley and water. Turn it on low, and let your morning cereal cook overnight. When you wake up you’ll have nutritious, fiber-rich cereal that you can dress up with nuts, berries and milk. Oatmeal is high in a soluble fiber called beta-glucan that’s heart healthy and helps to fill you up. With breakfast ready as soon as you get out of bed, there’s no excuse to head out the door on an empty stomach.

Keep Some Grab-and-Go Breakfast Items Handy for Emergencies

Everyone has days where they over sleep their alarm and have to rush around to make it to work. Be prepared for those days by stocking the refrigerator and cabinet with breakfast items you can eat on the go. Good options are a container of yogurt, Eggland’s Best Hard-Cooked Peeled Eggs, cottage cheese mixed with fruit, apple slices spread with peanut butter or a protein bar that has less than 5 grams of sugar. Keep a few hard-boiled eggs and packages of string cheese in the refrigerator for grab-and-go protein.

Drink Your Breakfast

Get out the blender, and use plain yogurt and frozen fruit to whip up a smoothie you can sip on the way to work. The yogurt provides protein, calcium and probiotics, while the frozen fruit gives you healthy carbs, fiber and natural antioxidants. Make your smoothies at home rather than pulling into a fast food restaurant for one. Too many smoothies you buy from fast food restaurants and smoothie stores are loaded with sugar.

Choose a Breakfast That Contains a Combination of Protein and Healthy Carbs

You need healthy carbs for energy and protein to help stabilize your blood sugars and reduce hunger. An egg and a bowl of oatmeal, plain yogurt and fruit, a slice of whole-grain toast and peanut butter or even a turkey sandwich on whole grain brain meets this requirement. Stay away from cereals that lack fiber and are high in sugar, white bread, croissants and bagels. These foods raise and drop your blood sugar too rapidly. That can lead to hunger or a headache later in the morning.

The Bottom Line?

You may be strapped for time, but there are still ways to fit in a healthy breakfast. Do a little planning, wake up a little earlier and be prepared with some fast breakfast items you can eat on the go.
References:

Obes. Res. 2002 Feb: 10(2): 78-82.
Short Summary:

Do you know your health numbers? These are numbers that all women and men who are concerned about their health should be aware of since they predict the risk of future health problems such as heart disease or diabetes. Keep these five numbers on your radar, and take steps to keep them within range if you value your health.

Blood Pressure

High blood pressure is linked with a greater risk for heart disease, kidney disease and stroke so it’s an important number to know your numbers. Fortunately, it’s simple to check your blood pressure either at home, at a drugstore or at your doctor’s office. Check your pressure at least every six months if you have no history of hypertension. If you’ve had abnormal readings in the past or have a family history of high blood pressure, monitor it more often. This is one of the most important health numbers to know and one that’s easy to keep track of.

Cholesterol Level

A total cholesterol level is a good screening tool, but it’s also important to know the specifics such as your LDL (bad cholesterol level), HDL (good cholesterol level) and your triglyceride level. All of these numbers say something about your future risk for heart disease. Check your numbers on at least every five years and more often if you’ve had an abnormal reading or heart disease runs in your family.

Waist Size

Most people want a small waistline so they look good in their clothing, but waist size also says something about health. A large waist is indicative of higher levels of visceral abdominal fat, the type that lies deep in the pelvis and increases the risk for heart disease and type 2 diabetes. Waist size may be a better predictor of heart disease risk than weight or BMI. Men who have a waist size greater than 40 inches and women with a waist measurement over 35 inches are at higher risk for future health problems. When you check your body weight, use a tape measure to check your waist size too.

Resting Heart Rate

Research shows that people with a faster resting pulse rate are at increased risk for future heart problems and have a higher risk of premature death from all causes. In one study, women who had a pulse rate of greater than 76 were at greater risk for death than those with a pulse rate of 62 or less. The good news is you can lower your heart rate and your risk through regular exercise, dietary modifications and weight loss.

Blood Sugar

Many people are walking around with type 2 diabetes and don’t know it. People with diabetes are often asymptomatic and the symptoms they have can be subtle. Elevated blood sugars can do “silent” damage to blood vessels and organs throughout your body. Get a fasting blood sugar checked at least yearly and more often if you have a family history of diabetes. If you have borderline-high blood sugar levels, make the appropriate dietary and lifestyle modifications to bring your numbers down.

The Bottom Line?

These health numbers count when it comes to health. Know what they are and what changes you need to make to bring them into a healthy range. Your health depends on it.

References:

BMJ 2009;338:b219.
European Journal of Cardiovascular Prevention & Rehabilitation. 2011; 18(3): 488-497.
Merck Manual. Eighteenth edition.

Everyone knows these days that ground turkey is supposed to be a healthier substitute for ground beef. However, not all ground turkey is created equal. It is important to differentiate between the different types of ground turkey available in order to reap the maximum nutritional benefits. This has become incredibly easy thanks to new nutritional labeling requirements for ground poultry.

According to the USDA Food Safety and Inspection Service, any poultry labeled “ground turkey” can include meat ground from whole muscle material such as drumstick, thighs, and neck. Only fat that occurs naturally in the attached skin may be included in the final product. The actual amount of fat included in “ground turkey” has no regulations. Since only naturally occurring fat is allowed, it cannot be more than ten to fifteen percent, which is the amount of skin a regular turkey carcass is composed of.

A package labeled “ground turkey” is not required to have the cuts of meat listed. On the other hand, a product labeled “ground turkey breast” may only be composed of that cut of meat. This means that a package labeled “ground turkey breast” will have less fat, as it is not allowed to contain skin with the naturally occurring fat in it. If a consumer is looking to cut fat in their diet, ground turkey breast is the best option. While single cut ground meat was not required to be labeled with nutrition information in the past, the new USDA regulations require nutrition labels on this type of meat starting in January 2012.

Another factor to note when purchasing ground turkey is the percentage of leanness versus the percentage of fat statement. It is now mandatory for ground poultry labels to include the percentage of fat in a product if the label gives a percentage of lean. When deciding what type of ground turkey to purchase, keep in mind the purpose of the meat. The leaner the ground turkey, the less fat it contains. This means that it is lower in calories, however, due to the lack of fat it may be drier, less flavorful, and fall apart. Very lean ground turkey or ground turkey breast is ideal for use in chilies and sauces. For more flavorful and moist dishes, use the ground turkey with more fat. Recipes for burgers and meatloaf hold together better with the higher fat content ground turkey.

The new USDA regulations have made it easier than ever to look a package of ground turkey and determine leanness, fat content, and nutrition information. Before buying ground turkey, be aware of what type of recipe it will be used in. Keeping this in mind along with nutritional goals, deciphering between the different types of ground turkey can be a breeze.

Do you know how much sugar you consume each day? Most people tend to underestimate how much sugar they eat and drink. This is easy to do since it lurks in almost every processed food and beverage, including those that make health claims.

Sugar is a root cause of many of the most common health problems today. Since so many health authorities focus their contempt on fats in the diet, it’s no wonder people tend to have no idea just how sugar affects the body.

In fact, when it comes to heart disease and obesity, most are inclined to blame the hamburger rather than the milkshake. This has led to a situation where people are making themselves less healthy as they consume more of these unhealthy foods.

The truth is, sugar contributes to cardiovascular disease, diabetes, and metabolic syndrome. It’s hiding in your ketchup, crackers, and low-fat organic cookies, and it’s keeping you from achieving your weight-loss goals.

How Sugar Increases Body Fat

Carbohydrates, especially refined carbohydrates like sugar, elevate blood sugar levels. Elevated blood sugar levels are toxic, so your body responds by producing insulin. Insulin is a fat-storing hormone. It takes the calories you consume and stores them in your fat cells.

The more sugar you eat, the more insulin must be produced. This leads to more fatty acids stored in your fat cells. As you continue eating things that spike your blood sugar, your body needs more insulin in order to get it under control. The amount of insulin that used to get your blood sugar to healthy levels is no longer effective. This is insulin resistance.

Remember when you used to be able to eat gobs of sugar when you were a kid and not get fat? Your metabolism was healthy and functioning perfectly, and the sugar you ate was immediately used for fuel. Now, it is stored in the fat cells and is difficult to burn off.

Genetics play a role in this process. Everyone knows people who can eat junk food and drink soda, all the while maintaining a normal weight. Before you become too envious, keep in mind that although sugar isn’t increasing their weight, it is definitely affecting their health. Even if it isn’t apparent today, it will become obvious sometime in the future.

How Sugar Clogs Your Arteries

If you have a high level of triglycerides, removing foods that increase your blood sugar levels will bring it down. As nutritionists and other health authorities point the finger at saturated fats as the cause of modern disease, sugar continues to be at the root of heart disease, diabetes, obesity, and many other illnesses.

Sugar attaches to proteins through a process called glycation. The sticky molecules attach to your artery walls, causing them to stiffen. When your blood pressure increases, this sticky attachment is pulled, tearing your artery wall.

Disease-causing bacteria invade the wound. Your immune system sends the medics–white blood cells and low-density lipoprotein (LDL)–to heal the site. The LDL didn’t cause the injury, and is used by your body to mend the damage caused by sugar.

The spot where the injury occurred becomes swollen, just as if you had a cut or scrape on the outside of your body. When it becomes swollen, this wound in your artery is susceptible to further injury. The repeated cycle of injury and healing causes the artery to build up with LDL.

If you could take that artery out of your body, what do you think it would look like? You would see a lot of LDL clogging it up, but it wasn’t the cause of the clog. Sugar is the hidden culprit.

How Sugar Raises Your Uric Acid Levels

Uric acid, most famous for its ability to crystallize and cause a painful condition called gout, has been found to be at elevated levels in people with cardiovascular disease. Uric acid is produced naturally as old cells are broken down and new cells are formed. It is normally excreted from the body.

Sugar creates uric acid within minutes after you eat it. Excessive sugar in the diet and insulin resistance raises uric acid levels. Elevated levels damage tissues that surround the heart and blood vessels, increasing your risk of heart disease and stroke.

According to Mercola.com, uric acid serves as an antioxidant at normal levels, but at elevated levels it becomes a pro-oxidant, increasing the risk of diabetes and kidney disease.

How Excess Sugar Sneaks its Way into Your Diet

Your body becomes more effective at absorbing sugar when you eat it on a regular basis. As this happens, it’s damaging effects also increase.

Sugar is contained in many food items. Pay attention to all labels, including condiments and beverages. Remember to observe not only the sugar content, but serving sizes as well.

Research has shown that there is a link between sweet drinks, which include fruit juices, and childhood obesity. Fruit juice delivers a high dose of sugar without all of the added benefits contained in the rest of the fruit.

Although fruit contains sugar, it also contains fiber and micronutrients that add health benefits while slowing its digestion. Eating a large amount of it, especially of forms that have a high-sugar content like dried fruit, can burden your system with a huge sugar load.

The toxic effects of sugar can be reversed if your body is given a chance to heal. Even though removing sugar from your diet can pose a challenge, it is worth the effort. Go sugar-free for two weeks and see how your cravings decrease and your health improves.

The grocery store shelves are filled with products that contain sugar. An increase in its consumption has led to a growing number of weight problems and other health issues. if you remove sugar from your diet, your body can heal from its damaging effects, and you can finally achieve your weight-loss goals.

Many people take a multivitamin every day in the belief it gives them extra insurance against disease. Myths about vitamins prevail, and it’s easy to buy supplements you don’t need because they’re advertised and over-hyped. Here are 5 common myths about the daily multivitamin.

Taking a Multivitamin Will Protect You against Disease

Two large studies involving almost 250,000 people showed that people who took a daily multivitamin had a similar risk of getting cancer and heart disease as those who didn’t. In addition, they don’t appear to protect against colds or flu. One study published in the Archives of Internal Medicine even showed that taking multivitamins was linked with a slightly increased risk of premature death.

The best way to get to vitamins and minerals is naturally by eating a healthy diet, but not everyone does that. If you don’t eat 5 to 7 servings of fruits and vegetables a day, if you have certain medical problems that reduce the absorption of vitamins, if you’re restricting calories or if you eat a vegan diet, you may benefit from taking a multivitamin to fill in the nutritional gaps. Women who are pregnant need iron and folate, but they shouldn’t take a multivitamin without consulting a doctor since higher levels of some vitamins like vitamin A are linked with birth defects.

One vitamin that many people don’t get enough of is vitamin D. The best source of vitamin D is the sun, and it’s hard to get enough of this vitamin through diet. Most multivitamins contain 400 IU of vitamin D, which isn’t enough to boost vitamin D levels that are already low, but it may help you avoid vitamin D deficiency if you’re not deficient.

Taking a Multivitamin Gives You Energy

There’s no evidence that supplementing with a particular vitamin and mineral will boost your energy level if you eat a healthy diet. If you’re deficient in iron or have iron deficiency anemia and are fatigued, an iron supplement will boost your energy levels. On the other hand, you shouldn’t take a multivitamin with iron unless your iron levels are low. Too much iron can increase the risk of health problems.

Deficiencies in B vitamins can also contribute to fatigue, but only if you’re not getting enough in your diet. The best way to prevent fatigue and boost your energy level is to make sure you’re getting proper amounts and ratios of macronutrients like carbohydrates, protein and fat in your diet.

It Doesn’t Matter When You Take a Multivitamin

Some components in a multivitamin are absorbed best with a meal, especially fat-soluble vitamins like vitamin A, D, E and K. You could be shortchanging yourself if you take your multivitamin without food. Some people also get an upset stomach, especially if they take a multivitamin that contains iron.

The Best Multivitamins Cost More

Research carried out by ConsumerLab.com found that price doesn’t always determine quality. Even big name brands don’t always contain the exact amounts of vitamins and minerals that they claim. One sign of quality is if a brand carries a USP seal. This show that it’s been tested and contains what it says on the label.

A Multivitamin Contains the Ideal Amount of Each Nutrient

Some multivitamins contain very low amounts of some ingredients due to cost considerations and may not meet the RDA or recommended daily requirement for all nutrients. Some multivitamins also contain fish oil, but the amount in these formulations may not be enough to have heart-protective benefits. It pays to read the label carefully.

The Bottom Line?

Before relying on a multivitamin to supply your nutritional needs, make sure you’re eating a healthy diet that contains whole grains and fruits and vegetables. Whole, unprocessed foods are the best source of vitamins and minerals, but if your diet is lacking, talk to your doctor about taking a multivitamin.

References:

Nutrition Action Health Letter. September 2011. “Multiplex: What You Need to Know about Multivitamins”
Arch Intern Med. 2011;171:1625-1633,1633-1634.

Short Summary:

Like most fruits and vegetables, bananas are capable of helping our bodies in a number of fascinating and important ways. Consider the following motivations to start making bananas a regular part of your diet.

1) They can help you lose weight:
Every time you eat a banana, it provides you with 11% of your recommended daily allowance of dietary fiber. This fiber helps to keep your blood sugar at healthy levels, helps you feel fuller for longer and discouraging binge eating. In addition, bananas only contain just over 100 calories, so they are perfect for dieters.

2) They help to keep your bones healthy:
The high amount of potassium in bananas is also useful for the bones, as it helps to keep them strong. Having a diet rich in potassium helps to counteract high sodium intake, which is important because too much sodium can cause far too much calcium to be lost through urine. Calcium is critical for strong, healthy bones and also helps to keep the nervous system in working order.

3) They improve cardiovascular health:
Ingesting adequate amounts of potassium is vital for heart health. Potassium helps to regulate your heart rhythm and keeps the balance of fluids in your body just right. This fluid balance in turn affects your blood pressure. If you have healthy blood pressure, you are less likely to have a stroke or a heart attack.

4) They help to maintain your stomach health:
Bananas trigger mucus production in the stomach, and this helps to protect the stomach from the strong acids it contains. In addition, there are protease inhibitors in bananas, and these help prevent stomach ulcers by breaking down and destroying the particular kinds of bacteria that can cause ulcers.

5) They help to prevent certain kinds of cancer:
A recent and credible scientific study showed that bananas are especially helpful in reducing your likelihood of developing kidney cancer. If you eat bananas at least five times a week, you are around 50% less likely to end up suffering from kidney cancer.

6) They help your body absorb nutrients:
Bananas contain something called fructooligosaccharide (or ‘FOS’ for short). FOS encourages your body to encourage more calcium, which results in all the benefits mentioned above in connection with bone health. In addition, when your body absorbs plenty of FOS this helps to keep your colon rich in the healthy bacteria that produce particular digestive enzymes that are vital for the body’s general ability to absorb nutrients.

7) They provide lots of Vitamin B6:
Vitamin B6 is one of the most important vitamins, and one banana will provide you with 34% of your recommended daily allowance. This will help your lymphatic system to produce white blood cells that fend off infection, as well as helping your nervous system function properly and aiding your body in the production of new cells.

8. They keep your digestive system healthy:
Bananas can relieve the effects of both constipation and diarrhea. Potassium is an electrolyte and also helps to replenish your body’s general supply of electrolytes (which are lost when you have bouts of diarrhea). Pectin in bananas, on the other hand, helps those with constipation by making stools softer and easier to pass.

9) They can help you have an easier pregnancy:
The potassium in bananas decreases the severity of swelling during pregnancy (especially around the ankles). Bananas also seem to help some people who suffer from morning sickness.

As is obvious from the above health benefits, bananas are one of the best fruits to snack on if you want to increase your intake of fruits and vegetables. Not everyone likes the taste of bananas, but remember that you can incorporate them into your diet in creative ways. Try blending them into a smoothie with other fruits, or slice them into your breakfast cereal.

You believe you’re eating a healthy diet because you avoid cakes, candy and other sugary foods, and you don’t add sugar to the foods you prepare - but you may be getting more of the sweet stuff than you think. Packaged foods at the supermarket are a minefield of hidden sugar sources, and they’re often disguised as corn syrup, dextran or dextrose, but they mean the same thing - more sugar in your diet. That’s why it pays to read labels when you shop. Here are some sources of hidden sugars you may not be aware of.

Salad Dressings

That bottle of low-fat French dressing may look pretty innocent until you look on the label and see it contains 7 grams of sugar. When manufacturers reduce the fat in salad dressings, they often add sugar to increase taste appeal. Look for a dressing that has 2 grams of sugar or less. Even better make your own at home using olive oil and balsamic vinegar.

Canned Soup and Vegetables

That bowl of canned soup you’re dipping your spoon into may have several teaspoons of added sugar. Even some canned vegetables have sugar added to increase their shelf life. Read the label carefully or choose fresh or frozen vegetables instead.

Protein Bars

When you bite into a protein bar, you’re getting more than a dose of muscle-building protein - you’re also getting added sugar. Why munch on protein bars when you can get protein from other sources like lean meat, eggs, milk, nuts and beans? If you eat them out of convenience, read the label carefully. Some protein bars have as much as 20 grams of added sugar.

Fruit Juice

Fruit is loaded with vitamins, minerals and antioxidants, but it’s best to enjoy it whole where you can benefit from the fiber and avoid sugar shock. Even fruit juice with no added sugar has concentrated amounts of natural sugar in the form of fructose, and they’re usually still high in calories. Sip water flavored with a squirt of lime or lemon juice or unsweetened iced tea instead, and enjoy your fruit as whole food.

Condiments

Condiments are another “hidden” source of sugar. Two tablespoons of ketchup has 8 grams of sugar, and most people don’t stop at a single serving. Other condiments that are deceptively high in sugar are teriyaki sauce, barbeque sauce and cocktail sauce. Fortunately, Heinz makes ketchup that’s low in sugar - or just stick with mustard instead.

Flavored Yogurt

Yogurt is a food with a health halo. It’s a good source of gut-friendly bacteria called probiotics and an excellent source of calcium. On the other hand, if you buy flavored yogurt, you could be in for a sugar rush. Some flavored yogurts are loaded with as much as 40 grams of sugar and contain more than 200 calories per serving. Look for plain Greek yogurt, and flavor it yourself by adding fresh fruit.

Cereal

Some packaged cereals are more like dessert. Even those little packages of instant oatmeal that are so convenient to make contain as much as 20 grams of added sugar - and you thought you were eating something healthy. Choose a cereal that’s high in fiber and contains less than 5 grams of sugar per serving or cook old-fashioned oatmeal in a slow cooker, and sweeten it with fruit.

Bread

Even the bread that holds your turkey sandwich together may have added sugar. Manufacturers often add sugar for additional flavor and to help the bread rise properly. Look for sugar-free bread that’s high in fiber and one that lists whole-wheat as the first ingredient.

The Bottom Line?

Watch out for these hidden sources of sugar. You may be getting more sugar in your diet than you think.

References:

Nutrition Data at Self.com

You already know how important it is to get fiber in your diet. Fiber has a variety of health benefits. It helps to lower cholesterol levels and reduce the risk of heart disease and colon cancer. But there’s another benefit of eating a high fiber diet. It’s a staunch ally when it comes to controlling your weight. Here are three ways that eating a high-fiber diet can help you reduce stubborn body fat.

Fiber Slows Down Stomach Emptying

When you eat a high-fiber meal, you’ll stay fuller longer. That’s because fiber traps water when it enters the stomach. This increases the volume of material in the stomach causing it to “stretch.” This stretching slows down the rate at which your stomach empties. That means you’ll consume less food at a meal because you’ll get full more quickly and stay fuller longer.

Dietary Fiber Reduces Fat Absorption

Who doesn’t want free calories? Dietary fiber is a natural fat blocker. When you eat fat along with a high-fiber meal, some of that calorie-rich fat is excreted without being absorbed, so it doesn’t end up on your waistline. The amount of fat you lose is only in the range of 3 to 5%, but it adds up if you eat a fiber-rich diet consistently.

Fiber Increases Insulin Sensitivity

According to research published in Diabetes Care, fiber boosts insulin sensitivity. This means you need less of it to ferry glucose into cells. Less insulin can work in your favor when it comes to weight control since insulin is a hormone that promotes fat storage. A high-fiber diet also reduces the risk of type 2 diabetes because it helps insulin work better.

How Much Fiber Do You Need?

Shoot for 25 grams of fiber a day if you’re female and 38 grams if you’re a male. Sadly, most people get less than 15 grams of fiber a day. Some of the best sources of dietary fiber are whole grain foods, oat bran, rice bran, barley, beans, fruits and vegetables. Begin the day with a bowl of oatmeal with nuts and berries or a serving of bran cereal, and you’ll get a jump start on your daily fiber requirement.

Replace starchy side dishes with servings of beans and vegetables to boost fiber intake even more, and substitute processed grains with whole grains that haven’t been stripped of their fiber. Begin a meal with a crunchy salad that has a colorful array of raw vegetables. You’ll get the additional benefits of the antioxidants in the veggies too.

Gradually Increase Your Fiber Intake

Some people experience bloating and gas when they add fiber to their diet too quickly. Gradually transition over to a diet that’s higher in fiber so you can avoid this problem. Your body gradually adjusts to a high-fiber diet, and the gas and bloating should subside over time. Drink plenty of fluids when you eat a high-fiber meal.

The Bottom Line?

Fiber is another weapon in your arsenal for warding off body fat. It keeps you fuller longer, prevents absorption of some fat calories and reduces the amount of insulin your body needs to pump out. Make sure you’re getting enough of it in your diet.
References:

Nutr Rev 67 (4): 188-205.
Diabetes Care. 2006 Apr;29(4):775-80.