I’m continually asking and pressing to my team to make sure they are getting sufficient fibre in on a daily basis. I guess many are focused primarily on Protein, Fat and Carbs but I bet many lack in this area or simply don’t know how much fibre they are getting in.
Most people would require between 15-25g per day - optimal results for active females approximately 20g and male sapproximately 25g.
Sufficient dietary fibre is essential for optimal digestion, general health, sustaining energy levels and helping to keep our gut a well oiled machine!
In terms of fibre we have soluble and insoluble, both have key roles to play.
Good soluble fibre choices would be beans - black beans, lima beans, kidney beans, brussels sprouts, broccoli etc - just hit up google and you’ll find a lot more. Soluble Fibre supports a healthy heart by attaching to and removing cholesterol particles. In terms of gut health soluble fibre is intrinsic and can help the digestive system operate effectively and efficiently.
Insoluble fibre is also essential to maintain and promote a healthy gut and can actually help to speed up the rate at which our gut can process food. So if you eat a lot of calories on a daily basis it would be a smart protocol to increase the amount of insoluble fibre you consume. Good choices would be green beans, lentils, flaxseeds, oats, almonds, cauliflower etc - again google is a wonderful invention, check out some more.
Something to thing about - keep the gut a well oiled machine.
Ian
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