Definition
Dietary fiber is the portion of plant food that passes through the digestive tract intact. Soluble fiber (oats, beans, apples) slows digestion and helps cholesterol; insoluble fiber (vegetables, whole grains) adds bulk and regularity. Aim for 25–35g per day. Low fiber is linked to poor gut health and increased hunger during cuts.
Real questions
Does fiber have calories?
Technically 2 cal/g, but most tracking apps count it as zero. The difference is negligible for practical purposes.
Can too much fiber hurt gains?
Extremely high fiber (>60g) can cause bloating and reduce mineral absorption. Stay in the 25–35g range.
Stack with
Put it to work
Coach Foster builds your program around fiber and the rest of the fundamentals, shaped to your body and your week.