{"id":63417,"date":"2016-06-28T08:00:00","date_gmt":"2016-06-28T08:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/are-you-eating-enough-fiber"},"modified":"2021-11-22T01:14:18","modified_gmt":"2021-11-22T06:14:18","slug":"are-you-eating-enough-fiber","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/are-you-eating-enough-fiber\/","title":{"rendered":"Are You Eating Enough Fiber?"},"content":{"rendered":"
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If you want to improve your performance and health while aging without disease then you need to eat fiber. Unfortunately, we live in a fiber-deprived world<\/strong>. The processing of our food removes valuable nutrients like vitamins, minerals, and fiber, making it difficult to know how to get enough fiber in your diet to reap all of the awesome benefits.<\/p>\n

In this article I will explain what fiber is, what the benefits of fiber are<\/strong>, signals of not eating enough, how much fiber you should have every day, and tips to increase your intake.<\/p>\n

What Is Fiber?<\/h2>\n

Fiber is a form of indigestible carbohydrate. We cannot digest it because we do not produce the necessary enzymes to break down the bonds (beta) found in fiber. There are two types of fiber: soluble and insoluble<\/strong>. Soluble fiber attracts water and turns into a gel while being digested. It is found in nuts, vegetables, legumes, and grains. Insoluble fiber does not dissolve in water and is found in vegetables, whole grains, and seeds.<\/p>\n

Since we do not produce the enzymes necessary to breakdown fiber, this allows it to enter the large intestine intact. Once it reaches the large intestine it acts as food for good bacteria. You want to feed your good bacteria in order for them to thrive and prevent bad bacteria from taking over your intestinal system<\/strong>. Having a healthy bacterial balance in your gut is extremely important. Many studies have shown the numerous benefits of maintaining healthy gut bacteria. Further, a disrupted bacterial balance (dysbiosis) can change gene expression in the brain.1<\/a> <\/sup><\/p>\n

Your intestinal bacteria also help you synthesize vitamins <\/strong>(B2, B5, B6, biotin, and vitamin K).2<\/a> <\/sup>Vitamins B2 and B5 play an integral role in the production of ATP (energy). Without them you can’t perform at your highest level in the gym and on the field.<\/p>\n

Raw produce has a higher fiber content than cooked. [Photo courtesy of Pixabay<\/a>]<\/em><\/span><\/p>\n

Fiber In, Toxins Out<\/h2>\n

Fiber helps to bulk your stool. That\u2019s right, if you want to have good poops (who doesn\u2019t!) you need to eat fiber<\/strong>. Your intestines push your digested food along through muscle contractions – think about putting a marble in a hose and squeezing the section right before it to help push it along. The more bulked up your stool is, the easier it is for your intestines to move it along for elimination.<\/p>\n

The whole reason we poop is to get rid of toxins from your body. If you let waste sit in your intestinal system for too long you begin to reabsorb those toxins<\/strong>. A body that is burdened with the reabsorption of toxins does not have the capacity to throw off new toxins entering the system due to the \u2018back-log.\u2019 This means more toxins continue to accumulate, which can lead to numerous health issues.3<\/a><\/sup><\/p>\n

Having a toxic build up generally manifests in one of the following issues:<\/strong><\/p>\n<\/div>\n

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