Fiber - From Regular to Fantastic Health

I used to think fiber was just for old people who wanted to stay regular. Being regular always sounded boring to me, who wants that? - I wanted to be fantastic. Turns out, regular is great, and I am a bit older now, so fiber is cool. Fiber is a type of carbohydrate that your body cannot digest. It is found mainly in plant foods, such as fruits, vegetables, whole grains, and legumes. Fiber has many health benefits, such as preventing or relieving constipation, lowering cholesterol and blood sugar levels, and reducing the risk of heart disease, diabetes, and some types of cancer. Fiber also plays a key role in weight loss and in a macro-balanced nutrition plan.

How much fiber do you need each day?

The amount of fiber you need each day depends on your age, gender, and activity level. According to the Dietary Guidelines for Americans 2020–2020, the recommended daily intake of fiber for adults is:

• 25 grams for women and 38 grams for men aged 19 to 50
• 21 grams for women and 30 grams for men aged 51 and older

However, these are general guidelines and may not apply to everyone. For example, if you have a special health condition, such as diabetes, irritable bowel syndrome, or diverticulitis, you may need more or less fiber than the average person. You should consult your doctor or a registered dietitian for personalized advice on your fiber intake.

How does fiber help you lose weight?

Fiber can help you lose weight in several ways. First, fiber can make you feel full and satisfied for longer, which can help you eat less and reduce your calorie intake. Second, fiber can slow down the digestion and absorption of carbohydrates, which can prevent blood sugar spikes and crashes that can trigger hunger and cravings. Third, fiber can increase the production of short-chain fatty acids (SCFAs) in your gut, which can regulate your appetite hormones and metabolism. Fourth, fiber can bind to some of the fat and calories in your food and prevent them from being absorbed by your body.

How does fiber fit into a macro-balanced nutrition plan?

A macro-balanced nutrition plan is a way of eating that focuses on the proportions of the three macronutrients: carbohydrates, protein, and fat. Each macronutrient has a different function and effect on your body, and getting the right balance can help you optimize your health and performance. Fiber is a type of carbohydrate, but it does not count towards your total carbohydrate intake because it does not provide calories or energy. Instead, fiber is considered a bonus nutrient that can enhance the quality of your diet and support your weight loss goals.

A general guideline for a macro-balanced nutrition plan is to get 45 to 65% of your calories from carbohydrates, 10 to 35% from protein, and 20 to 35% from fat. However, this may vary depending on your individual needs, preferences, and goals. For example, if you are a powerlifter, you may need more protein and carbohydrates to support your muscle growth and strength, and less fat to reduce your body fat percentage. A sample macro ratio for a powerlifter could be 50% carbohydrates, 30% protein, and 20% fat. I have found that when I increase my protein intake during a bulk, for example, I have to also increase my fiber.

To get the most benefits from fiber, you should aim to get it from a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are also rich in other nutrients, such as vitamins, minerals, antioxidants, and phytochemicals, that can boost your health and wellness. You should avoid or limit refined and processed foods, such as white bread, white rice, pastries, candy, and soda, that are low in fiber and high in sugar, fat, and calories.

One way that I ensure healthy fiber is by milling my own organic, biologically farmed whole wheat at home. I use a Mockmill, but there are other great mills for home bakers. For more information on why this is so important, read this incredible article "What's Wrong with Modern Wheat." I am also lucky to have found a local supplier of high quality whole grains. One simple hack I like is to add nutritional yeast, chia seeds, or flaxseed to smoothies, salads, or other dishes.

Fiber supplements, such as psyllium husk, oat bran, or glucomannan, can also help you increase your fiber intake, especially if you have trouble getting enough from food. However, you should not rely on supplements alone, as they may not provide the same benefits as whole foods. You should also drink plenty of water when taking fiber supplements, as they can cause dehydration, bloating, gas, and constipation if taken without enough fluids. It is one way to help the body in its own natural self-detox and may reduce risk of certain cancers.

Summary

Fiber is an essential nutrient for your health and weight loss. It can help you feel full, control your blood sugar, improve your gut health, and lower your cholesterol. You should aim to get enough fiber each day from a variety of whole plant foods, and adjust your intake according to your age, gender, activity level, and health condition. Fiber can also fit into a macro-balanced nutrition plan, as it does not count towards your total carbohydrate intake. By eating more fiber, you can enhance the quality of your diet and achieve your weight loss goals. If you have found simple ways to include more fiber into your daily nutrition, I would love to hear from you, even if you are just a regular person!