Fibre is one of those words that we all know ‘is good for ya’ but then little really take note of it.
Do you know what fibre actually is & why it’s KEY to your health and a mighty tool when getting in shape?
Because if you cannot answer that – getting the body or health status you’re after, probably won’t happen.
So, in a nutshell, here’s what you’re going to learn:
– Why Fibre needs to play a big role if you’re serious about getting lean.
– Why it’s Key for your Health.
– Some tactics for getting more Fibre in daily.
The rest will be filled with driving home the point of why you simply need it, some sciency stuff & some simple to follow pictures.
Fibre is basically a form of carbohydrate but unlike other carbohydrates, it cannot be digested by the body. Think of it like ‘bulk’ in your diet or ‘roughage’.
Now, I won’t bore you to death here with fancy words – so, in a basic sense there’s two types of fibre:
– Soluble & Insoluble: which you’ve probably heard of before.
Soluble = Dissolves in water & is Fermentable by the bacteria in our large intestine & Gut.
Insoluble: DOESN’T dissolve in water & generally (there’s exceptions in both) is non-fermentable.
That’s all I’ll be diving into on that because this blog is all about what it can do for you so let’s move on swiftly.
Fibre has a tonne of benefits you should be all over including:
& shown a list of potential results in:
Want more ‘benefits’ just ask Mr. Google, he’s good like that.
So there’s two main takeways here already;
You need it for HEALTH in general.
Keeps you fuller for longer (making fat loss/getting lean, EASIER)
When you’re aiming to get Lean/Toned Up, keeping Hunger at bay plays a huge role. So when you’re full you make it easier to do.
One of the main signals for being full after a meal is the bulk within the food you’re eating – so Nutrient Dense, Low-Calorie Vegetables for example which I’ve talked about here a lot – and in more detailed terms, this refers to the actual stretching of your stomach.
Think about it – I always use this example – Which would you feel full(er) after?
The Chips from Mc D’s or a plate load of broccoli?
Exact same calorie amounts in these – but WAY different Nutrient Value & Fibre. Now you’re probably thinking ‘that’s why a Mc Donalds/Supermacs never fills me up.’
This is why too when people start their Fitness Journey’s, just by FOCUSING on higher quality foods & Veg that they automatically consume less calories.(1)
Why? Because they’re now all of a sudden fuller after a meal so hunger is kept at bay so less is consumed. So along with the Nutrients you’re giving your body, now you’re losing bodyfat easier – WIN/WIN.
Funnily enough when we’ve clients do the OPPOSITE (Gain Weight) we try to either reduce the ‘bulk’ at meals or leave the higher fibre/nutrient dense veg stuff near the end of the meal so they’re not too full to have the whole meal.
So your Mother and Grand mother harpin’ on all those years was right – Eat Yer’ Veg.
“The recommended intake for total fibre for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.” (4)
Men <50 = 38g
Men >50 = 30g
Ladies <50 = 25
Ladies >50 = 21
Thing is, the current UK & Irish averages are usually below this simply because we don’t get enough quality nutrients/veg/fibre in.
Again – it’s about being ‘roughly’ around this, not being OCD like on point 😉
1: Use My Fitness Pal to track 3-Days of your Food and be RIGID with this to be accurate.
Notice how you can set Fibre targets to hit within the app, once you’ve tracked right, it’ll let you know what you’ve left too.
2: Most of our clients Preferred Option: Go by your Hand Sizes for Vegetable Intake – which usually works out fine when done right. Aiming for 2 Fist Sizes Per Meal like the graphic below;
(Photo courtesy of PrecisionNutrition.com)
I’ll let a simple sample Graph do the talking for this one because it ain’t rocket science. This is all about choice & your preferences.
Also as a side note – if you’ve ever seen or had a ‘Quest Bar’ you’ll know why the Fibre intake is so high within them too.
(Image courtesy of Oceanmist.com)
So as you’ll see – going by the Hand Size rule of 2 Fists Per Meal is great because automatically you’re getting more Nutrients in, more fibre and potentially faster fat loss because you’re kept fuller for longer.
Other small tactics like I mentioned above too can be add more fibre like:
1: Howarth, N. C, Saltzman, E. & Roberts, S. B. (2001) ‘Dietary Fibre and weight regulation. Nutrition Reviews.’ 2001 May;59(5):129 39. http://www.ncbi.nlm.nih.gov/pubmed/11396693
2: Eatright.org (2014) ‘What is Fiber?‘ http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/fiber
3: Nutrient Reference Values, Nrv.gov.au (2014) ‘Dietary Fibre.’ https://www.nrv.gov.au/nutrients/dietary-fibre
4: Dietary Reference Intakes. (2005) ‘Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.’ Institute of Medicine: http://www.nap.edu/read/10490/chapter/1
5: Hand Size Fists Image: www.precisionnutrition.com
6: Fibre Graph Image: www.oceanmist.com