So many people forget about fibre. I know so many people who don’t even know what fibre is. People seem to think diet is purely protein, fats and carbs and completely disregard fibre.
Fibre is mainly lacking, in my opinion, in over extreme flexible diets. When some dieters follow the flexible, if it fits your macros diet, they sometimes completely disregard nutrients and just focus on hitting their macros. You wouldn’t be able to follow a completely flexible diet eating only processed, non whole foods and still hit your recommended fibre intake. But not all flexible dieters are like this, only the ones who aren’t aware of the benefits and importance of fibre, I’m sure!
Fibre comes in two kinds: soluble and insoluble.
Soluble fibre is found in fruits, vegetables, oats, seeds, beans etc. Soluble fibre can be digested. They are used to keep your body healthy. Whereas insoluble fibre helps digestion and can be found in whole grain, nuts etc.
Fibre helps keep you full. Let’s talk diets now… which diet do you think would make you feel fuller for longer? Which diet do you think will improve your performance and aesthetics?
Breakfast (1): 70g carbs post training- Bowl of coco pops, semi-skimmed milk and a low carb protein shake.
Breakfast (2): 70g carbs post training- Breakfast burrito- whole grain wrap filled with red peppers, kidney beans and lean mince meat.
You wouldn’t need to be a scientist to work that one out… both breakfasts containing the same MACROS but breakfast number two containing heaps of fibre and containing whole foods.
I would aim for 15 grams of fibre for every 1000 calories consumed. If you can get more fibre than that it is even better! Make sure you slowly increase your fibre intake and do not go from a low fibre diet to high within a day. If you are currently consuming 5g fibre a day and aiming for 25g, I would say increase 5g of fibre per week for the next four weeks to ensure your body can adapt in a safe manner.