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Video Summary:

Bodybuilding And Fiber Intake: "How Much Fiber Should I Eat?"

Many people don't pay enough attention to their daily fiber intake, and the average adult in the US only consumes 14 grams per day which is quite a bit lower than the ideal recommended amount.

Fiber is generally considered as a type of carbohydrate and is broken down into two main categories:

Soluble Fiber: This is the type that dissolves in liquid and is absorbed by the body.

Insoluble Fiber: This type does not dissolve in liquid and passes through the body un-absorbed.

The health benefits of fiber are numerous, including the well known benefit of "keeping you regular" which helps to move food through the digestive tract efficiently for optimal colon health, along with decreasing blood cholesterol levels and controlling blood sugar levels.

What about the connection between bodybuilding and fiber intake specifically?

The main benefit when it comes to fiber and bodybuilding is for those on a cutting diet, as proper fiber intake helps to control appetite and keep you feeling fuller throughout the day.

Many high fiber foods are high in bulk but low in calories, so you can eat a fairly large amount while still keeping the total calories under control.

One of the other benefits of fiber is that it slows down the rate of gastric emptying, and this also keeps you feeling full for longer.

How much fiber should you eat per day?

A good guideline is to consume 14 grams of fiber for every 1000 calories ingested. This will equal out to 30-45 grams of fiber for a 2000-3000 calorie diet.

The minimum fiber intake I'd recommend would be 20 grams daily, and the maximum would be 60 unless you have a very high carb intake exceeding 500 grams.

Going too high on fiber intake can actually have negative effects, such as malabsorption of certain nutrients as well as gas/bloating/constipation.

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