Let’s get your nutrition SWOLE 🙂

This week’s challenge has to do with fiber. I won’t lie this is kind of a selfish challenge. I’ve looked at my nutrition lately and my fiber is kind of lacking. So I figured, if my fiber is lacking the chances are that your fiber game is lacking as well. So let’s get after it.

There are dozens of reasons why we need fiber and why fiber is good for us, however let’s quickly review the different kinds of fiber.

Soluble fiber

Soluble fiber means it dissolves in water. Basically, it forms a gel-like substance that helps keep your blood cholesterol and glucose levels stay low. It’s generally found in legumes, citrus fruits, barley, apples, and oats.

Insoluble fiber

On the other hand, insoluble fiber works to boost your digestive system. Basically, this keeps your inside “plumbing” working as well as it could be :-). Insoluble fiber  can normally be found in whole wheat flour, nuts, beans, bran, and vegetables like cauliflower, green beans, and potatoes.

How much fiber do you need?

Quoting The Institute of Medicine, “women need 25 grams of fiber, while men need 38 grams.” Here’s a scary stat I also found, most of us only get about 15 grams of fiber a day : (.

Side note: (Want to know how much fiber is in foods? Check out this Fiber-o-meter from WebMD:https://www.webmd.com/diet/healthtool-fiber-meter.


  • Be careful to slowly add the amount of fiber you eat each and every day. If you don’t, you will likely get gas and feel slightly uncomfortable… as well everyone else around you :-).
  • It’s also a good idea to add more water to your daily intake. Fiber absorbs water from your body, as such you should drink more water so you don’t become dehydrated.

Reasons to increase your fiber consumption:

  • Keeps you feeling full, which means you will eat less.
  • Helps control your blood sugar levels, which means you burn more fat.
  • Helps your bowel stay regular… which technically also makes you lighter :-).
  • Lowers the risk of hemorrhoids.
  • Helps lower your cholesterol levels.

As you can see, fiber is pretty stinking important. So the challenge this week is to eat more fiber. If you are a woman try to consume at least 25 grams of fiber a day. If you’re a dude shoot for 38 grams of fiber this week. Are you in?

Go be awesome!

KELLEN LAKE – This will be a little rough.

PS – Let me know if you are up to it!

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