We are continuing with our focus on setting the foundation of IIFYM (if it fits your macros). Today, we discuss a fourth "macro." While not truly a macronutrient, fibre is an important part of your daily nutrition. It is rare to see people getting enough of it and it plays an important role in digestion!
There are two types of fibre; soluble & insoluble. Soluble fibre slows digestion, and helps you to feel full for longer. Insoluble fibre adds bulk to your stool, helping to prevent constipation. We need both types of fibre in our diet.
When upping your fibre intake, make sure you are drinking adequate water as well. If you are someone who has never consumed a ton of fibre, increase slowly to avoid any stomach trouble. (and give yourself the point for spending the time to understand why you need fibre, and what sources you can get it from). Of course, if you have been advised by a medical professional to eat a low-fibre diet, speak to her or him first before upping your fibre intake.
For Day 4, turn your focus to getting 20g of total fibre.
Soluble Fibre sources include: oat bran, nuts, seeds, chia seeds* beans, lentils, and some fruits and veggies. It is also found in psyllium which is a common fibre supplement that can be purchased.
Insoluble fibre sources include: some vegetables and whole grains.
One of my fibre intake "secrets" is that I add metamucil (psyllium) to my shakes! I also will add chia seeds to my salad. Be sure to measure any food item consumed with the intention of getting the fibre as you would any other food, as they can contribute to your overall macros in some instances.
Check in occurs each night at www.drallicain.com/nutrition
Missed out on the 21 day challenge? We will be holding another one in January 2017!
Until then, checkout macros jumpstart program! Guided by Dr. Alli, you will learn how to set your own macros, as well as receive a review of the macros you've set for yourself by Dr. Alli with suggestions! The first time this has ever been offered!
Dr. Alli Cain Team
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