Fiber is a good thing right? Yes and no! According to Better Competitor magazine in an article by Kim Mueller MS. RD. “too much fiber can lead to nutrient deficiencies” and can increase risk for dehydration.”
If you consume more than 60 grams a day of fiber you are on the path of being deficient in minerals such as calcium, and iron. This is largely due to phytic acid which is found in foods that contain fiber. If you are deficient in any of these minerals you are subject to feeling tired, recovery from workouts are slower and the risk of getting a stress fracture increases.
Foods rich in fiber such as bran, and flax (just to name a couple), take water out of the body which causes dehydration, and results in cramping, digestive discomfort, and muscles that fatigue faster.
The recommended amount of dietary fiber in grams per day as outlined by Kim Mueller is as follows:
Girls 9-18= 26 grams
Women 19-50= 25 grams
Women 51+= 21 grams
Boys 9-13= 31 grams
Men 14-18= 38 grams
Men 19-50= 38 grams
Men 51+= 30 grams
Yes, you do need fiber for good health, just in moderation, and be sure to drink plenty of water.
No comments:
Post a Comment