Checkout the latest post and learn the simplest approach getting started with IIFYM: Those who use a flexible approach to dieting such as IIFYM track protein, carbohydrates and fat daily. With IIYFM, no food is off limits so long as daily macro numbers are being hit consistently. However, it is typically recommended that a variety of foods be consumed each day to ensure adequate vitamin, mineral and fiber intakes.
Most individuals have a pretty good grasp on what IIFYM, macronutrients, vitamins, and minerals are, but may not know as much about fiber. The purpose of this article is to discuss what dietary fiber is, why we need it, where we can get it from and how to incorporate it into an IIFYM dietary approach.
To start this process and obtain your macro numbers, start with our macro calculator.
What is Fiber?
The Institute of Medicine defines dietary fiber as the “nondigestible carbohydrates and lignin that are intrinsic and intact in plants.” They further define functional fiber as “isolated, nondigestible carbohydrates that have beneficial physiological effects in humans.” Total fiber is defined as a combination of dietary and functional fibers. However, it should be noted that there is much debate over the exact definition of a fiber.
These bacteria contain enzymes that are able to ferment some of the food matter that our human enzymes are unable to digest, producing a number of compounds including short-chain fatty acids (acetate, propionate, and butyrate). Short-chain fatty acids can be absorbed and used for a number of purposes in the human body
Acetate: Absorbed in the large intestine, passes through the liver and can be used as an energy source throughout the body.
Propionate: Absorbed in the large intestine and is used as a fuel source in the liver. It may also contribute to a reduction in cholesterol through inhibition of HMG-CoA Reductase, the rate-limiting enzyme in cholesterol synthesis.
Butyrate: Absorbed by the cells lining the colon and is used as a preferred energy source. It may also reduce colon cancer risk by promoting normal cell growth.
Types of Fiber
Fiber sources are typically classified based on their solubility in water.
Soluble Fiber: These include compounds such as gums, beta-glucans, pectins, and some hemicelluloses. Due to their solubility in water, they form viscous solutions and are also highly fermentable by bacteria in the lower GI tract.
It’s recommended that individuals consume a level of fiber daily that meets or exceeds the 14g of fiber per 1000 Calorie minimum set by the Institute of Medicine.
Insoluble Fiber: These include compounds such as cellulose, lignin, and some hemicelluloses. They are insoluble in water, nonviscous and poorly fermentable, primarily contributing to stool bulk.
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My name is Anthony Collova.
I am the founder of IIFYM.com and the creator of the macro calculator you used yesterday.
I’m also the creator of 17 other macro calculators currently being used on over 200 websites by various companies and nutrition coaches.
I’ve been doing this for 15 years now, and I’m damned good at it.
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About 17 years ago I found myself 3 year sober and divorced.
My (then) wife grew tired of being married to an overweight slob, so she sought attention elsewhere (and I sought attention in peanut butter covered waffles with ice cream on top).
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