Before I get to the answer, we should define what fiber actually is.
Fiber is a carbohydrate that is not digested by the human body.
Although fiber is not digested by the body, bacteria in the intestine can feed on it and convert it into short chain fatty acids. Our body can use these for energy. The exact amount of calories in short chain fatty acids derived from fiber is not well agreed upon. I recommend just counting all fiber towards carbohydrate totals.
Fiber is a carbohydrate that is often disregarded, but it plays a significant role in any diet plan. Like protein, fiber has a thermogenic effect (meaning your body burns more calories trying to digest when compared to other foods).
It also can improve GI health and function, makes you feel fuller and more satisfied, and it lessens insulin spikes which lowers chance for fat storage. Decreased insulin spikes also cause a slower absorption of carbs, fats, and protein in the body.
This is a desirable condition, especially during exercise. Slower digestion means long lasting fuel to finish a workout strong. This is why getting at least 5 grams of fiber in a preworkout meal is important.
Here are some high fiber foods that I often eat:
-Psyllium Husk (I like to mix this into smoothies. 1 tbsp doesn’t affect the taste at all!)
-High fiber cereal like Kashi (I like to sneak some in with my corn flakes)
-Steal cut oats
-Quest Nutrition Protein Bars
As you can see, there are a ton of sources for fiber. Making fresh smoothies is an simple and easy way to get those fresh fruit and veggies, which are loaded with fiber.
Mix it up, get creative, and share your favorite recipes with me in the comments.