Are you taking in enough FIBER DAILY?
I want to focus on a problem that Men are having regarding their intake of FIBER. It’s one that can be fixed very easily but you need to take steps to identify HOW MUCH FIBER YOUR ACTUALLY TAKING IN?
If someone came up to you at the gym or at work and asked you how much fiber your taking in would you know? Don’t worry if you don’t, you’re not alone.
When I first got my NASM CPT back in 2011, I had no idea how important the nutrition side was to overall health and fitness. Obviously I knew it was important but I didn’t realize how important it really was. Nutrition and what you feed your body is the most Important aspect of muscle growth, burning fat, normal body functions and being overall healthy.
Think of it as an engine. You look at an engine and there’s a lot of pieces to the puzzle. If your spark plugs aren’t working properly or your not getting enough fuel in the fuel rods your car isn’t going to start properly. It’s kind of like your body. If your not intaking enough fiber it can cause some serious problems.
**Constipation
**Irritable bowel syndrome
**Diverticulitis
**Heart Disease
**Some Cancers
I realized quickly that I needed to take a step back and find out what I was actually taking in through my current eating regime. At the time, I thought I was eating extremely healthy. So I took a POA(plan of action). I found out I was only intaking 12-13 grams of fiber a day. I WAS SHOCKED!
Did you know that MEN under the age of 50 is recommended to intake around 35-38 grams of fiber per day. I wasn’t even taking in half of that.
So I did my due diligence and researched the hell out of it. Not only did I find specific FIBER RICH FOODS to fix this problem I learned a lot about FIBER and how it works in your body. Most MEN only intake 15-18 grams of fiber per day and that’s a concern.
First step is to write down everything you eat and see what your daily and weekly fiber intake is.
Daily Fiber: 35-38 Grams
Weekly Fiber: 245-266 Grams
HERE ARE 4 FOODS THAT YOU CAN EAT EVERYDAY TO INCREASE FIBER INTAKE AND HIT 35-38 GRAMS PER DAY. YOU WILL THANK ME LATER!
1. OATS
Oats are a very important part of my diet. Not only do I eat oats before my workouts A LOT but they pack a punch with vitamins and minerals. They also have a 50-50 split on soluble and insoluble Fiber. It also has oat beta glucan which has beneficial effects on blood sugar and cholesterol.
100% Raw Oats
Steel cut oats (lower glycemic index)(slightly fewer calories)
Fiber content: 16.5 Grams per 1 cup of raw oats
2. Almonds
Almonds are a popular tree nut that is very high in many nutrients, including healthy fats, magnesium, vitamin E and manganese.
Fiber content: 3.4 grams per ounce
3. Chia Seeds
Chia seeds are edible seeds of salvia hispanica, a flowering plant in the mint family. They are highly nutritious, containing high amounts of magnesium, phosphorus and calcium.
Fiber content: 10 grams per ounce
4. Bananas
Bananas are a low glycemic fruit, which means they don’t spike insulin as much as higher sugared fruits like-melons and pineapples.It’s also B-vitamin enriched which helps keep your immune system strong and healthy. They also contain an amino acid called tryptophan, in which our bodies convert it to serotonin. This ultimately keeps our mood elevated and positive.
Fiber content: 3.1 grams in medium sized banana
Combined fiber intake daily from these four foods: 33 GRAMS!
