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 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
- Golden linseeds
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
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