The Macro Diaries Part 4: Fibre


The Macro Diaries Part 4: Fibre

Working as a Liverpool Personal Trainer I often find myself stressing the importance of fibre to my clients & why its vital to get in to their diets.

There are a few forms of dietary fibre, but today we are going to concentrate on soluble and insoluble fibre!

Soluble Fibre:

Soluble fibre is the dissolvable form of fibre that becomes a gel like substance in the gut. Soluble fibre helps make going the loo a bit easier by making everything a little softer, naturally it is important to ensure you have regular bowel movements.

You will find soluble fibre in foods such as:

  • Oats, barley and rye
  • Fruit
  • Vegetables
  • Golden linseeds

Insoluble Fibre:

As the name suggests, insoluble fibre is the opposite of soluble fibre, meaning it doesn’t dissolve. Insoluble fibre passes through the gut without breaking down which is important to ensure that other foods move through the digestive system easily. This limits digestive issues, helping ensure we have a happy, healthy gut.

You will find Insoluble fibre in foods such as:

  • Wholemeal bread
  • Bran
  • Cereals
  • Nuts

Okay so we know the what’s, where’s and whys but what about the how’s?

It is important to have both forms of fibre in our diets which means we need to eat a variety of fibre sources but how much fibre should we be eating every day? Individuals may respond to varying amounts of fibre in different ways, too much may cause diarrhoea and not enough could cause constipation. As with most things in nutrition and fitness, opinions may vary slightly but a good starting place is 1g per every 100 calories consumed per day (so 2000 calories a day = 20g fibre). However, it wouldn’t harm you to push this number a little higher. With regards to fat loss, fibre can play an important role because it promotes satiation (feeling full) which helps control hunger and it also aids digestion of food and excretion.

Want to know a little bit more about how I can help you with your diet? Drop me a line directly here & we can look to how we can make some positive changes to your lifestyle today


About Author

I am an ex-professional athlete & personal trainer based in No Limits Strength & Conditioning Gym in Liverpool I have the first-hand experience of first class training and nutrition. I can build a program to suit your goals and needs, teaching you everything you need to make that transformation. A keen interest in Nutrition and exercise has led to me to enrolling on Exercise and Sport Science Degree which allows me to bring advanced and ground breaking methods into practice. Whether you’re interested in muscle gain, fat loss or performance I have proven strategies to produce continual progress with my clients.

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