Dietary Fiber – Benefits for Athletes

Fiber is an essential part of a balanced diet and should be included in healthy meals on a daily basis. Athletes can also enjoy the benefits of a high-fiber diet. We answer the following questions in this article:

1. What is fiber?

Fiber is the part of unprocessed – almost always vegetable – foods that your body cannot digest. There are two types of fiber: soluble andd insoluble. (1) They play an important role in digestion and your metabolism.

What is soluble fiber?

Soluble fiber absorbs water in the large intestine and turns into a gel-like substance. You can thank soluble fiber for your regular bowel movements. You have a prebiotic effect, that means they supply the intestinal bacteria with nutrients, protect the intestinal mucosa and ensure a healthy intestinal flora.

Soluble fiber is found in these foods:

• Fruit (e.g. apples and pears)
• Vegetables (e.g. carrots, artichokes, and onions)
• legumes
• seed

What is insoluble fiber?

Insoluble fiber does not absorb water and cannot be broken down by the gut microbiota. This keeps it full longer and stimulates digestion. Insoluble fiber is especially effective in preventing or treating constipation.

Insoluble fiber is found in these foods:

• Whole grain products and whole grain products
• legumes
• Fruit and vegetable bowls
• seed

Good to know:

High fiber foods usually contain different proportions of soluble and insoluble fiber. If you include a variety of foods and colors in your diet, you will get plenty of both.

2. Why is a high fiber diet so healthy?

A high-fiber diet has a number of health benefits.

Gut health

A diet high in fiber supports intestinal health and digestion. It ensures regular bowel movements and keeps you full longer. It has also been shown that a high-fiber diet reduces the risk of Colon-C. reducedancer. (2)n you consume a lot of fiber, it is important to stay hydrated.

Cardiovascular health

Eating lots of fiber is good for your heart too. Eating a high-fiber diet can lower and also reduce the risk of cardiovascular disease Your LDL cholesterol. (3.4)

immune system

A healthy bowel is closely related to a strong immune system. Eating a high-fiber diet can boost your immune system. How does this work? The fiber nourishes the healthy microorganisms that live in our digestive tract and build a healthy microbiota. (5)

Did you know already?

Like regular exercise, having a healthy gut flora is good for your mental health. Eating a high-fiber diet can reduce your risk of depression and anxiety. (6)

Weight management

Frequent consumption of dietary fiber plant-based foods is associated with a reduced rObesity. (7) This Food takes longer to digest, which will keep you full longer, reducing the risk of overeating.

Eating a high-fiber diet also plays an important role in treating type 2 diabetes. (8) Because fiber is digested slowly, it stabilizes blood sugar and prevents it from rising, which is the case with white flour products.

3. How Much Fiber Should I Eat Each Day?

A healthy adult should consume between 25g and 38g of fiberevery day. (9) There is none limit how much at the moment; many adults struggle to reach the recommended amount.

Ready to change your diet and get more fiber but wondering how to do that? Be sure to gradually increase your fiber intake to avoid bloating. It is also very important to drink enough water. Failure to do this can lead to constipation.

4. What should athletes consider when eating a high-fiber diet?

Athletes can also enjoy the high-fiber diet benefits listed above. The goal should always be to get your fiber needs from natural foods rather than opting for one Food supplements.

Typical food for runners, like whole wheat pasta, oats, and broccoli, are almost always good options. Why almost always? When it comes to sports nutrition, it is important to properly plan meals. A high-fiber diet has many advantages for athletes in that it can also cause digestive problems (feeling of over-satiety due to slower digestion, gas, etc.). Everyone treats fiber differently.

Eating a high-fiber meal before a workout can slow you down. Carbohydrates are the best pre-workout choices to fill your glycogen stores and give you energyrgy you need. (10) Make sure to look for easily digestible carbohydrates right before training.

You may want to keep fiber to a minimum on race days to avoid problems. The most important thing to remember is never to experiment with food on these days. Stick with who you know will work well for you.

What should I eat on training days?

Wondering what to eat to get your best performance out of cardio or strength training? You will find everything you need to know in our nutrition guide.

Example of a high-fiber diet plan on the training day

We have put together an example of how you can incorporate high fiber foods into your training day. Eat a low-fiber snack before training:

• Breakfast: Oatmeal with apples, flax seeds and nut butter
• Snack: Natural yogurt or soy yogurt with berries
• Having lunch: Sandwich with hummus or cheese, baby spinach, tomatoes and cucumber on wholemeal bread
• Pre-workout snack: Banana or slice of white bread with honey
• Post-workout snack: Protein shake
• Dinner: brown rice with vegetables, kidney beans and chicken or tofu.