If you’re a Board30 client, you’re likely well-versed in the significance of protein for fueling your workouts and nourishing your body. Yet, amidst the spotlight on protein, there’s another crucial nutrient quietly waiting to take its place on your plate – Fiber.

Fiber is not just another nutrient; it’s your body’s silent ally in maintaining optimal blood sugar levels and promoting digestive wellness. Everything seems to function better when fiber is on your plate.

Understanding Fiber

Fiber belongs to a unique category of carbohydrates that your body can’t break down. While other carbs are converted into sugar molecules, fiber remains intact as it traverses your digestive system, aiding in the smooth movement of waste and toxins out of your body.

The Three Musketeers: Soluble, Insoluble, and Prebiotic Fiber

• Soluble Fiber: This type of fiber dissolves in water and other body fluids. When it does, it forms a gel-like material as it passes through and reduces your body’s ability to absorb fat. Foods rich in soluble fiber include beans, flax seeds, apples, avocados, and brussels sprouts.
• Insoluble Fiber: Unlike its soluble counterpart, insoluble fiber doesn’t dissolve in water. Instead, it absorbs fluid, adding bulk to your stool and promoting regular bowel movements. Embrace whole grains, nuts, beans, seeds, carrots, kiwis, and raspberries to up your insoluble fiber intake.
• Prebiotic Fiber: Think of prebiotic fiber as a nourishing feast for the good bacteria residing in your gut. By fueling these probiotics, prebiotic fiber helps cultivate a robust and diverse microbiome, crucial for digestive health. Foods like apples, bananas, onions, and garlic are excellent sources of prebiotic fiber.

Embrace the Fiber Lifestyle

Don’t worry about tracking which type of fiber you eat. Instead, focus on the total amount of fiber you get each day. The American Heart Association Eating Plan suggests total dietary fiber intake should be 25 to 30 grams a day from food.

Incorporating more fiber into your diet doesn’t have to be daunting and should be done gradually. Start by making small changes, like adding a handful of nuts or seeds into your day or swapping refined grains for whole grains. Gradually increase your fiber intake with each meal, and observe how your body responds with enhanced energy levels, improved digestion, and stabilized blood sugar.

The information on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment.