High Fiber Diet For Weight Loss: Dial In Your Fiber Intake | IIFYM

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High Fiber Diet For Weight Loss: Dial In Your Fiber Intake
by Anthony Collova

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.

For the purposes of this discussion, you can think of fiber as food matter that passes through the stomach and small intestine without digestion by our digestive enzymes. This food matter enters the large intestine where it comes into contact with bacteria that colonize both the walls and lumen of the large intestine.

Make tracking fiber easier with dialed in macro calculations for your Macro Blueprint.

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. Read more…

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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.

If that is cool, keep reading. If not, just scroll down…

Who I am, and how I launched the IIFYM movement.

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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