First things First...
What Is Fiber?
Fiber is a form of indigestible carbohydrate. We actually can't digest it because we do not produce the enzymes to break down the bonds found in fiber.
There are two types of fiber: soluble and insoluble.
Soluble fiber attracts water and turns into a gel while being digested and it's found in nuts, vegetables, legumes, and grains. Insoluble fiber don't dissolve in water and can be found in vegetables, whole grains, and seeds.
Since we don't produce the enzymes necessary to breakdown fiber, this allows it to enter the large intestine. Once it reaches the large intestine it acts as food for good bacteria. Having a healthy bacterial balance in your gut is extremely important.
Your intestinal bacteria also help you synthesize vitamins like B2, B5, B6, biotin, and vitamin K.2 Vitamins B2 and B5 play an integral role in the production of ATP (energy). Without them you can't perform at your highest level in the gym.
Your intestines push your digested food along through muscle contractions - think about putting a marble in a hose and squeezing the section right before it to help push it along. The more fiber you intake, the easier it is for your intestines to move it along for elimination.
On average, we should be aiming to eat 25 grams of fiber per day.
Getting the right amount of fiber each day will improve your energy, performance, and overall health.