DAY 7

Fill up on fiber

Here’s one more thing that we’re going to count. Consume at least 30 grams per day of fiber from real food—not fiber supplements. Some super high fiber foods include whole grains (oatmeal, quinoa, barley, bran cereal), beans, lentils, fruits like raspberries and apples, and most vegetables. Food like chia seeds and ground flaxseed add tons of fiber in small quantities and mix well into your favorite foods like yogurt, smoothies, and oats.

TODAY’S TIP FROM
COACH CAMERON COX

WHY IT MATTERS

Gillian Ward
Barbell Logic Director of Nutrition

What is fiber really, and why is it so important?

To put it in the simplest way possible: fiber is an indestructible (to our human gut) portion of plant matter that is important to our digestive health and, in turn, overall health.

“Fiber, a type of complex carbohydrate, is broken down into two categories: soluble fiber and insoluble fiber. These two types are distinguished by their ability to dissolve in liquid, and each has its own unique health benefits. Soluble and insoluble fiber can be further broken down into different types of fibers, such as lignin, inulin, resistant starch, cellulose, beta-glucans, and others.

Soluble fiber, as its name implies, is soluble and will absorb liquids. Soluble fiber often has a sticky, gel-like quality to it, which means it can function to bind to things like excess cholesterol as well as lubricate the bowels. Soluble fiber has prebiotic activity, which means it acts as food for probiotics, the good bacteria in our bodies. Soluble fiber also lowers the glycemic load of a food, so it can also help to regulate blood sugar.

Insoluble fiber does not dissolve in liquids. It has a rougher texture and adds bulk to food to help us feel satisfied. As it moves down the digestive tract, insoluble fiber also adds bulk to stool and aids in bowel movements.“—Precision Nutrition’s Encyclopedia of Food

We can’t actually break down the fiber that we ingest, but it helps us with digestion, healthy weight maintenance or weight loss, removal of excess cholesterol, regulation of blood sugar, feeling of fullness and satiety, and so many other awesome things.

The good news is that since you have already begun your vegetable habit from yesterday, you are on the right track to hitting your fiber goals. Don’t know how much fiber is in your favorite fruits, vegetables, beans, legumes, and whole grains? Look it up! It’s more than likely that you are viewing this email on a device that makes finding out how much fiber is in your foods super easy. No, I’m not being cute here or even lazy by not spoon-feeding you a fiber chart. The key to success is by YOU taking control. Take ownership of this process and make it personal to you!

Make a list of 5 foods that you enjoy that contain at least 5 grams of fiber per serving. Keep that list handy so that this habit becomes simple and second nature.

So don’t forget to hit fill up on fiber and…

  • Drink your water
  • Reduce added sugars
  • Stop Mindless Snacking
  • Keep a food journal
  • Eliminate alcohol
  • Eat your veggies

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