Bodybuilding & Fiber Intake: How Much Fiber Should You Eat?

Bodybuilding & Fiber Intake: How Much Fiber Should You Eat?

What’s up, guys. Sean Nalewanyj here at
and today I wanted to quickly discuss the topic of fiber intake by going over what the
benefits of fiber are and how much fiber you should be eating per day for optimal results. This is something that a lot of people really
don’t pay much attention to, and the average fiber intake in the U.S. for adults is only
fifteen grams per day which is quite a bit below the ideal recommended amount. So, fiber is generally considered as a type
of carbohydrate. Some people will classify it differently but
that’s not really an important issue here. It’s broken down into two categories, which
are soluble fiber; which is the type that dissolves in liquid and is digested by your
body. And the other type is insoluble fiber, which
doesn’t dissolve in liquid and it passes right through your body unabsorbed. I don’t want to bore you with a big lengthy
discussion about all the specific health benefits of fiber, but just to sum it up, there’s
of course the well known benefit of keeping you regular which improves colon health because
it moves food through your intestines at a more efficient pace. It also improves heart health by decreasing
blood cholesterol levels and it also helps to control blood sugar levels as well. Now, in terms of direct benefit for someone
following a body building and fitness program the main benefit of fiber would be for those
who are on a cutting diet and are trying to lose fat. And that’s because proper fiber intake helps
to control your appetite and keeps you feeling fuller throughout the day. A lot of higher fiber foods are going to be
high in bulk but low in calories, and so they fill your stomach up without adding a huge
amount of calories to your overall intake. And then on top of that fiber also turns into
a gel-like substance once it gets into your stomach, and that slows down gastric emptying;
meaning that the food empties out of your stomach at a slower rate. And that’s also going to help you to stay
full for longer. Now, how much fiber should you eat per day? A good general guideline, the one given by
the Institute of Medicine is 14 grams of fiber per 1,000 calories eaten. So if you’re eating 2,000 to 3,000 calories
per day that would be about 30 to 40 grams of fiber in total. I’d say that 20 grams should be the minimum
amount that you want to shoot for each day. And about 60 grams would be the maximum unless
you have a very high carbohydrate intake that exceeds 500 grams, in which case you could
bump it up to about to 70 or 80 grams. But keep in mind that just because some fiber
is good doesn’t automatically mean more is better. And if you consume too much fiber you can
actually end up with negative side effects like mal-absorption of certain nutrients. That’s because some of the digestive enzymes
in your body can’t access the food properly. As well as negative effects on digestion which
can bloat you and give you gas and constipation and other effects that you don’t want. I wouldn’t worry about specifically tracking
your intake of each specific type of fiber, because that’s just going to over complicate
things and it isn’t really necessary. And I just stay the focus on the total grams
of fiber that you eat per day. There are a lot of different high fiber foods
that you can choose from. Things like vegetables, fruits, beans, whole-grains,
rice, oats, et cetera. I’ll put a list of high fiber foods in the
description box that you can check out as a reference as well. So, I hope you guys found this helpful. Just the quick nutrition tip for you to make
sure that you don’t overlook your fiber intake, because it is an important part of
an overall balance diet that should be taken into account. If you guys found the video helpful then feel
free to hit the like button, share it, comment and subscribe. You can grab my Body Transformation Blueprint
by clicking here or by visiting if you want to get a fully structured, science
based training nutrition and supplementation plan to maximize your progress. The link is in the description box for that. Make sure to follow me on media here if you
aren’t already. And the official website is
where you can get all of my latest contents and other updates. Thanks again for watching, guys. And I’ll see you in the next video.

45 thoughts on “Bodybuilding & Fiber Intake: How Much Fiber Should You Eat?

  1. this dude has the most adobe gains clickbaity thumbnails on all of youtube ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

  2. I agree that fiber is super important, regardless if you're bulking, cutting, or maintaining. I have a 1:2:3 macro ratio that is something like –

    100 g from fats (healthy fats)
    200 g from protein
    300 g from carbs, 100 g of which is fiber

    I hit about 3000 to 3500 calories on average, and I tolerate fiber well. I love veggies and follow your recommended supplements, so I think I'm on the right track. Great post; it's a much needed reminder ๐Ÿ˜‰

  3. Really love your content !
    Could you help me about vegetable protein sources during bulking please ?
    Currently I eat 4300 kcal/day (I weigh 83 kg for 1m80, and have gain 3kg since four months).
    My question is that with the amount of carbs I take with my bulk (rice, oats, flour…) I have a very high amount of protein from them.
    So if I add them with those from my animals sources, I really exceed the 2.2g/kg of lean muscle mass…
    Should I have to reduce a lot my animals protein sources ? ( I eat 100g of fat and don't want to reduce my carbs to keep high calories in order to gain some weight).
    Thanks to help me ๐Ÿ˜‰๐Ÿ‘๐Ÿผ

  4. A Quest bar has 14 grams of fiber. Got to love that. Also, I put a big scoop of psyllium fiber in my morning smoothie. I can't taste it but can tell it's working if you know what I mean, haha!

  5. Count how much fiber you eat in a normal day with myfitnesspal, then bump it up 5 grams per week.
    If you go from eating 12 grams to 40 grams in a day you will shit yourself, I know this because its what happened to me when I turned vegetarian.

  6. This isn't really on topic. But I'll put my comment here to make sure you see it. Shouldn't powerlifting be a very good way to gain size? The main focus will be strength and thus progressive overload. That should be a very good way to gain muscle. I'm not saying that you should only do powerlifting, I'm saying that you maybe should include powerlifting in your workouts, working with maybe your 95% RM from time to time to build strength thus muscle. Obviously you use proper form and be safe . Do you support this statement sean?

  7. Can you upload a video on gaining muscle while playing a sport such as soccer, football, or basketball for example, and whether its achievable, what you should do, etc.?

  8. i get well over 100 grams a day just by my diet, not sure if this is good or bad, i do know i shit a lot

  9. Thank you for all of your videos! I see a recurring theme of commercial supplements under dosing nearly all of their products in relation to the effective dosage used in the studies you cite. Do most multivitamins follow this theme? If so, what are your recommended dosages for a daily multi vitamin. I'm sure other people are interested in this as well.

  10. I think it's a mistake not to focus on the difference between soluble and insoluble fiber. You need a good ratio of both for a healthy diet.

  11. I eat tremendous amounts of fiber. It makes workouts harder, and makes you feel like a big man who is getting fat, so you'll workout more. When you shit it all out, those energy levels go way up! Even if you eat a bunch and do nothing, you'll shit it out and still be thin. Fiber is awesome!

  12. Hey Sean, I have a question for you. If I eat like 80g of fiber, should i count it towards my total carbs? If I try to aim for 350g carbs a day, should it be something like 310g of "normal" carbs + 40g of fiber = 350g carbs? Wouldn't this be false since fiber has around 2 calories per g?

  13. Thanks but I'm still having issues, even with around the 2k calories & 38g fiber I get I still can't gain weight through muscle, 5"10 at 135lbs. I'd like to increase my calories but can't exactly do so with more meat or fattier meat as even with this much fiber that caused complications.

  14. Hello there! Thank you for this helpful video. By the way, I hear lots of people keep on talking about Fenoboci Diet Plan (just search it on google), but I'm not sure if it's good. Have you thought about Fenoboci Diet Plan? I've heard several great things about it and my sister lost crazy amounts of weight with it, but she refuses to tell me ๐Ÿ™

  15. 80 grams of fiber??? Do you bite every tree you walk by? Thatโ€™s insane. Most will do it all at once and then find themselves constipated. I know it has to be gradual but thatโ€™s a huge amount!

  16. How would you recommend getting enough fibre on a ketogenic diet? So far I have leafy green vegetables and an avocado. Is there anything else that I can have while limiting my overall carbohydrates and sugars?

  17. I have drank 20+ grams a day of fiber from Metamucil and it works great. It has enough soluble and insoluble fiber. Plus I eat a bag of steamed mixed vegetables a day and thereโ€™s gotta be some in there.

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