What is Fiber and why is it important?
Shall we dive in?
Fiber comes in two forms. Soluble and Insoluble. Soluble is a gel-like material, dissolves in water, and can even lower LDL cholesterol. Yes, you heard me the BAD kind of cholesterol. LDL cholesterol is a lipoprotein that is important for the bodies function, however Americans tend to have TOO much. That is one of the many reasons soluble fiber is beneficial for your body. It also decreases risk of heart disease as well as better control for blood sugar. Examples of Soluble fiber include: Oatmeal, Mango, Dried Figs, Black beans, Navy beans, Brussels sprouts, etc.
Insoluble Fiber is the other form of fiber. This does not dissolve in water, hence the name. We are going to talk potty talk here so brace yourselves. I learned in college to think of insoluble fiber like a broom. Sweeps the colon by adding bulk to your stool. I know, ew gross but hey it works. Also, reduces hemorrhoids. MORE fiber=less risk for colon cancer.
However, I was talking to a client today and she was discouraged by how much fiber she needs to consume. Even though she was following the amount she needs per day she had symptoms of bloating and gas. Which guess what? That is a symptom of too much fiber. Symptoms of too little fiber is infrequent bowel movements and hard stools. So, what do we do with this?
Well, I am by no means a doctor, so first follow their advice. BUT I have learned that one size does NOT fit all in the world of health. The numbers we are told to follow for things like fiber or protein are super general and do not put into consideration YOU specifically. Might be gross but pay attention to your digestion and stool for direction on if you need less or more fiber. In my opinion, we all have different factors and digestion issues so we have to look at the big picture. Pay attention to your symptoms!
With all that being said, what are some ways to include more fiber in your diet. My answer, more beans and more whole grains! And I mean REAL whole grains not the store bought junk. Something I am doing for my family is getting a wheat berries grinder. I struggle with whole grains sometimes but I tried adding whole wheat berry flour to my sourdough and MAN that was the best bread ever. AND I must add, it made me feel so much fuller for longer! Why? Because makes you feel full! Adding beans into many of your meals is also a great idea. Here is a photo of my meals this week making an effort to include more fiber! Hope this helps!
Love,
Nutrition Specialist
Laney Bishop
P.S.- If you’re ready to work with me on nutrition and the rest of the Steel team on your Strength Training workouts, let’s see if we’re a good fit to work together! Click the link below, fill out the “Consultation” form, and Coach Nate will reach out within 24 hours to schedule a zero pressure phone consultation to see if we’re a good fit to work together!
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