Although a significant number of strength athletes are experienced in counting calories, protein, carbohydrates and fats in their diets, one nutrient most people forget when counting nutrients. Yet, fiber is absolutely essential to our health and not getting enough of it brings with it a lot of negative consequences. So in today's article, we'll take a closer look at fibre and, in addition to the basic information we'll also look at what foods it's most abundant in and how much you should take in per day.
What is dietary fibre?
To begin with, we must of course discuss what fibre actually is and what role it plays in the human body. Fibre is the name given to carbohydrates that our bodies cannot digest (which is not the case in all cases).in all cases), so it passes through our digestive tract almost unchanged. At the same time, it should be said at the outset that fibre is divided into soluble and insoluble fibre. The first type of fibre is able to absorb water, which turns it into a gel-like mass in the digestive tract, which gives a feeling of satiety. This property is extremely important in the period of reduction diets, when the longer lasting feeling of satiety makes you last longer without eating. Insoluble fibre, on the other hand, does not react with water and promotes the passage of food through the digestive tract, thus improving digestion. Due to their different properties, it is advisable to combine both types of fibre.
It is also worth mentioning the division of fibre into fermentable and non-fermentable, with the first group usually corresponding to soluble fibre and the second to insoluble fibre. Fermentable fibre is characterised by the fact that it is available to the gut microbiome, which supports its proper functioning.
The main benefits of fibre for the body
Fibre provides countless health benefits, and it is not for nothing that it is considered one of the most important nutrients ever. The main one is aiding digestion. Fibre is indispensable for proper gut function and smooth digestion. It also helps to maintain satiety for longer periods of time, helping to prevent unnecessary overeating. For this reason, it should be part of the diet of anyone who is currently trying to reduce their caloric intake. Another benefit of fibre is that it can help with lowering 'bad' cholesterol levels, which is a huge plus in itself, as the average Czech's diet usually contains a lot of fatty foods that have a negative effect on cholesterol levels. Fibre also helps fight diabetes and other diseases, which makes itmaking it a universally beneficial nutrient that supports overall human health.
How much fibre should I take in a day?
Adults should take in about 30 g of fibre per day, which is usually not the case. Fiber is found mainly in legumes and fruits, which are often neglected in our diets. This is one of the reasons why the Czech Republic has very poor statistics on many digestive tract diseases.
Lack of fibre brings with it a large number of health problems. The most significant ones are constipation, bloating or abdominal pain, which is understandable given the functions of fibre. At the same time, people with insufficient fibre in their diets are at risk of gettingmore hungry, because food without fibre cannot satisfy for very long. More serious problems can include diverticulitis, a disease of the colon caused by depressions in the inner lining of the colon.
What are the best sources of fibre?
Fortunately, fibre can be found in a large number of foods. In particular, legumes, i.e. beans, lentils, peas or chickpeas, are important sources. Fruits are also high in fibre, especially apples and pears, but bananas, strawberries and raspberries are not bad either. We must also mention oatmeal, bran, flaxseed and wholemeal bread, which contain fibre in large quantities. However, foods such as brown rice, cashew nuts or broccoli can also help you to get enough fibre. most people don't associate with fibre at first glance, but they also contain very good nutritional value.
However, if you struggle to get enough in your regular diet, you don't need to worry too much. Special products with fibre can help you, just add them to your favourite recipes. So you can enrich any meal with enough fibre in seconds without any effort, so you won't have to worry about a lack of fibre. In our testing, the best performing soluble fibre was Vilgain Psyllium BIO, which has an excellent price/quality ratio and also boasts the BIO label. But our comparison of the best dietary fibre supplements you can find on the market will also help you choose the right product.
Summary in conclusion
Fibre is one of the most important nutrients in our diet and must not beespecially important for the health and proper functioning of the digestive tract. At the same time, it helps to maintain a feeling of satiety for a longer period of time and also works as a prevention against various diseases. Conversely, insufficient fibre intake can result in unpleasant health complications. Foods rich in fibre include mainly pulses and fruit, but special products can also help you to supplement.
From us, that's all for today. However, if you have any questions on the topic of fiber, feel free to contact us in the comments.
Why can you trust us?
Sport has been my lifelong passion, I have been close to it since I was a child. For a long time I was primarily involved in athletics, which also eventually led me to the gym. Every good sprinter knows that to get one tenth of a start, he must therefore sacrifice hundreds of hours in training. And it was this toil behind the curtain, which no one sees, that was my greatest passion.
Every kilo in the gym helped me to move a little closer to my goal and I fell in love with the gym very quickly. Even though I don't race anymore, nothing has changed in my relationship with uncompromising training.