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The ins and outs of fiber!

If you have ever tried to begin a pole dance class or any training session with an upset stomach, you understand how being bloated, crampy, and gassy can get in the way of feeling strong, energetic, and sexy! You feel more like crawling onto the couch than getting your pole wear on, strutting, and lifting your own weight around!

If you have felt this way, my question is if you have considered the fiber in your diet? We don’t think of fiber as sexy at all, but the right kinds and amount in your diet can help you feel and perform your best! You have heard how important fiber is to our digestion, but let’s get into more details about it!

Fiber only comes from plants, and while it doesn’t offer any energy, it helps pull out of our body what it doesn’t need. This helps keep bowel movements regular! Yay!

It also regulates body systems that control inflammation, cholesterol, sugar levels, and satiation signals (that tell you that you are full). It can also lower your risk of cancers like colon cancer.

All of that being said, there are two types of fiber to try to balance in your diet.

Soluble fiber

This type of fiber breaks down in water, creating a gel-like substance in the intestines. This helps slow digestions (it will relieve diarrhea).

Sources of this fiber include: 

  • Oats
  • White bread
  • White rice
  • White pasta
  • Peas
  • Beans
  • Bananas
  • Stone fruit
  • Skinless Potatoes

Insoluble fiber 

Does not dissolve in water and adds bulk to the stool. This helps food pass more quickly and easily through the intestines.

Sources of insoluble fiber include: 

  • Whole grain bread
  • Wheat bran
  • Brown rice
  • Nuts
  • Green beans
  • Potatoes with skins
  • Berries

Many fruits and vegetables contain both soluble and insoluble fiber. The important thing to keep in mind is to vary your fruits and vegetables, and you will most likely have a good balance of fiber!

It is possible to have too much fiber in your diet. If you experience bloating, gas, stomach cramps, etc., you could be consuming too much fiber. It is recommended you see your healthcare provider to discuss your symptoms and diet.

How much fiber?

Adults should aim to get 25-30 grams of fiber each day. Adults aged 50 and older will want to aim for closer to 40 grams per day, or more.

Your individual daily amount of fiber should be based on your observations after eating certain amounts of fiber and after talking with your doctor.

If you have any questions or just want more information, I will be giving a FREE workshop at PoleCon 2025! Come learn about how to dissect macronutrients for maximum energy and strength in your pole dance training! I would love to meet you!

 

Sources of information: Cornell University- Nutrition and Wellness Certificate courses

 

 

Jamie Thompson-Griffin
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