Proper intake of fiber is very important. However, it is an aspect of nutrition that is often overlooked when matters body composition and overall health optimization are concerned.
Let me break down into simple terms in this post by giving an explanation of what is meant by fiber, why it is needed in the body, how much of it to consume, and dietary sources that will meet your recommended dietary allowance of fiber.
Now, let us look at it.
Understanding fiber
There is no universal agreement on how exactly fiber should be classified. Nonetheless, fiber is classified as a type of complex carbohydrate, and it is derived from plant sources.
Fiber is categorized into soluble fiber and insoluble fiber.
Soluble fiber: think of it as digestible fiber. This category of fiber is broken down in the large intestines by bacteria and then re-absorbed in the form of short-chain fatty acids by the body. It is found dissolved in liquids.
Insoluble fiber: this is indigestible fiber. This type of fiber passes through the gastrointestinal tract unabsorbed as it does not dissolve in liquid. It binds water as it passes through the digestive tract thus aiding in the easy movement of food along the tract and also adding bulk to the fecal matter.
The benefits of fiber
Fiber is a non-essential nutrient, implying that the human body can make do without; however, it plays a number of critical roles within the body.
Daily consumption of adequate amounts of dietary fiber is associated with the following benefits:
- Normalized bowel health and bowel movement.
Fiber causes an increase in the weight and softness of fecal matter. This promotes an easier and faster movement within the bowel thus not only lowering the incidences of constipation but also lowering the risk of colon disease.
- A lowered level of blood cholesterol
Low-density lipoproteins, LDL (bad cholesterol) are associated with an increased risk of poor heart health. Dietary fiber is beneficial as it is key in binding LDL and bile acids thus helping in their egestion from the body which in turn allows for an improved blood lipid health. The resultant effect is improved heart health and within range blood pressure.
- Improved control of blood sugar
Fiber lowers the rate of gastric emptying. Gastric emptying refers to the transportation of food out of the stomach to the small intestines. A hastened gastric emptying rate results to a rapid high and low spikes of blood sugar levels which is unhealthy. Intake of adequate fiber slows gastric emptying and impairs carbohydrate digestion thus helping to stabilize blood sugar levels for normalized and steady energy and appetite.
- An enhanced feeling of fullness and satiety
Fullness and satiety is the state of feeling satisfied after a meal until when one will feel hungry again. The effect of fiber on lowering of gastric emptying rate and the stabilization of blood sugar contributes to the feeling of fullness and satiety. Diets rich in fiber have a high bulk to energy ratio implying that they are high in bulk and nutrient density and low in energy density. These fiber-rich diets, therefore, allow one to consume a high amount of them without compromising on total caloric intake. In the context of body-building, individuals on a lower calorie cutting diet, benefit from the fiber-rich diet because of its effects on appetite reduction and its ability to make one feel full for longer periods of time.
- Promotion of other health benefits
Fiber has a variety of other known potential benefits which include improvement of skin health, reduction of the risk of various cancers and the reduction of the kidney stones risk. But in case you have kidney stones it is advisable you get medical attention as fast as possible.
The recommended daily allowance of fiber
In the United States, the daily average fiber intake among adults currently lies around 15 grams which are below the recommended amounts needed for proper health.
According to The Institute of Medicine guidelines, it is recommended that for every 1000 calories consumed, 14 grams should constitute fiber. From an individualized calorie consumption perspective, the following intake of fiber would be recommended:
21 grams fiber for 1500 calories diet
28 grams fiber for 2000 calories diet
35 grams fiber for 2500 calories diet
42 grams fiber for 3000 calories diet
49 grams fiber for 3500 calories diet
56 grams fiber for 4000 calories diet
In a single day, the least amount of fiber one should target to consume would be 20 grams and the most being 60 grams unless if an individual has a very high intake of carbohydrate that exceeds 500 grams in a single day.
Given the many benefits of fiber, too much consumption of it has its known detrimental effects. For instance, too high consumption of fiber can lead to nutrient malabsorption, bloating, constipation, excess gas, and flatulence.
The specific type of fiber consumed should not be of concern. The concern should be on the total number of grams of fiber consumed every single day with a focus on meeting the guidelines on the recommended dietary allowance given above.
For those who have been consuming a low fiber diet, consider increasing your fiber intake gradually rather than increasing it all at ago. This is because the body requires sufficient time to adjust and adapt to a large intake of fiber. An abrupt increase in fiber consumption can lead to negative digestive effects such as bloating and excess gas.
Good sources of fiber
Despite the numerous options to choose from, below is a list of high fiber foods that can help in meeting your daily dietary fiber needs.
Whole grains: bran, buckwheat, oatmeal, barley, millet, rice, whole grain bread, amaranth, popcorn, rye, whole wheat pasta.
Fruits: oranges, avocado, apples, pears, bananas, berries, prunes, peaches, cherries, dates, mango, figs, coconut.
Vegetables: beets, peas, carrots, sweet potatoes, broccoli, artichokes, spinach, Brussels sprouts, potatoes, asparagus, parsnips, cauliflower, turnips, squash, kale, cabbage.
Legumes, seeds and nuts: split peas, quinoa, edamame, lentils, beans (black, white, lima, kidney, garbanzo, navy, pinto), nuts (pistachio, almonds, cashews, walnuts, Brazil nuts, peanuts), and seeds (flax, pumpkin, sunflower, chia, sesame).
In case an individual has a hard time meeting their daily fiber needs, supplementation can be used to top up their daily needs. Guar gum is a good example, which is often mixed into yoghurts or protein shakes, or psyllium husks which come in a pill or powder form.
You should, however, aim to meet your daily fiber needs through whole foods first before turning to supplementation. Strive to make this process fairly easy through diversified additions and substitutions of food.
Conclusion on fiber and bodybuilding
Despite fiber not having a significant direct effect on the resultant muscle growth or fat loss rate, it is a very important component of your nutrition plan that should not be overlooked.
According to research, fiber is behind a wide range of health benefits within the body and that loyal daily consumers of adequate fiber have a high chance of living a longer and healthier life.
You should pursue bodybuilding not only on the basis of body appearance enhancement, but also acquiring the best body health and quality long lasting life.
Take This Short Quiz to Find Out EXACTLY What You Need To Do To Get In Shape
You may also like
