If there is anything more important than exercise, it’s a bodybuilder’s diet. The choices they make when it comes to their food are one thing that can either make or break their physique and career in the long run. Among all the supplements and compounds they consume, there is an immense focus on fiber in particular. Although a pretty basic ingredient, fiber’s contribution to a bodybuilder’s health and career can be quite essential and indispensable. 

The plant-derived component, dietary fiber, can be found in many day-to-day food items that people often consume. Although most of the food elements are expected to get digested, fiber can never be absorbed or digested in any case. Even though this might seem like trouble, fibers have more than one health benefit that can help in living a longer and healthier life. Let us find out what are the basic benefits that fibers offer to bodybuilders.

Fiber helps maintain calorie count

It is known that fibers do not have a direct effect on muscle growth. However, it has also been observed that it can help a bodybuilder’s overall performance owing to its many benefits. One of the most significant aspects of fiber is that it fills one’s stomach. When a bodybuilder tries to maintain their calorie count to have a perfectly shredded physique, they often cannot find themselves with a full belly. However, fibers do provide this very fullness but with a lower calorie count. This, in turn, can also help in healthy weight loss for bodybuilders.

According to a study in 2019, people who had more fiber in their daily diet quickly lost weight compared to those who didn’t. Moreover, the immune boost and help in digestion also aid a bodybuilder’s performance and overall physical health. The added benefit of insulin control can also help them over time.

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But what are the other benefits of these fibers, both soluble and insoluble? 

Health benefits of fiber

Among many benefits, one of the foremost advantages of fiber is its capacity for insulin control. According to bodybuilding.com, the slow digestion that fiber provides actually helps in improving insulin sensitivity as well as in controlling glucose levels in the blood. They explained, “A high-fiber meal slows the entry of nutrients, such as glucose, into the blood. A slower release of glucose into the blood allows insulin to distribute it effectively.” This in turn helps reduce the chances of people getting the risk of type 2 diabetes. 

Additionally, with more fiber intake, it has been observed that people tend to improve not only their immunity but also increase their life expectancy. What is most striking is the fact that fiber can help reduce the risk of heart disease and even cancers like colorectal and breast cancer. It even provides ample possibilities for improving gut health by introducing good bacteria. According to Eating Well, “Your gut bacteria gobble up fiber that has fermented in your GI tract, they produce short-chain fatty acids that have a host of benefits—including lowering systemic inflammation, which has been linked to many chronic health problems.” However, they also suggested one should take the fibers constantly or there might be negative effects. Apart from these, fiber can help in better-regulated bowel movements. The soluble fibers usually take out the bad toxins from one’s GI tract and help scrub out unhealthy fat and excess estrogen.

However, just because of these benefits, one should not consume limitless fiber. There is a recommended amount and type of fiber that bodybuilders and people in general should consume.

What fibers should be there on your plate?

Fibers can be derived from many daily food options which include legumes, nuts, seeds, whole grains, fruits, and vegetables. The most common food items that bodybuilders and any health-conscious people can add to their plates are beans, carrots, beets, peas, avocado, pears, buckwheat, millet, oatmeal, lentils, quinoa, edamame, and many more items.

However, people should keep in mind that they should limit their fiber intake. According to bodybuilding coach Sean Nalewanyj, this minimum amount should be about 20 grams a day while the maximum should not exceed 60. “The minimum amount you should aim for would be 20 grams per day, and in most cases, you should avoid going much above 60 grams unless you have a very high carbohydrate intake exceeding 500 grams per day,” he wrote on his website.

With all these benefits, fiber can easily help anyone gain a much better and healthier lifestyle than any other naturally occurring compounds. Although it has certain side effects, the percentage being exceptionally minimal compared to its benefits, the bodybuilding and fitness community has always preached about consuming fiber in its optimum amount. Did you know about the benefits of fibers? Let us know how you are planning to incorporate fiber into your diet.