Fiber is an indigestible portion of plant food that cannot be broken down through the digestive tract. It’s best known for its positive impact on the gut and ability to relieve constipation, but it also helps to regulate blood sugar. To get a clearer picture, we asked VIS Expert and Registered Dietitian, Katie Spada, about the role fiber plays in regulating our bodies as athletes.
Why Do We Need Fiber?
Think of fiber like our body’s cleanup crew: It keeps things moving slowly in the digestive system to prevent constipation. Fiber “promotes gut health by feeding our good gut microbiome and promotes regularity by supporting healthy bowel movements,” Spada says. Beyond digestive health, Spada emphasizes that “fiber also plays a role in blood sugar balance because it’s not absorbed, which helps to slow the release of sugar into our bloodstream.”
How Much Fiber Do We Need?
Like all aspects of nutrition, this varies from person to person. According to Spada, the recommended fiber intake is a minimum of 25 gm/day for women. But these are just general guidelines, and Spada ensures that “athletes do not need to be tracking their fiber intake strictly.” Instead, we should “focus on adding in fiber rich foods when appropriate and monitoring the regularity of bowel movements to keep tabs on gut health,” Spada says.
“Fiber is an important player in our diets and overall health. It promotes gut health by feeding our good gut microbiome and promotes regularity by supporting healthy bowel movements!”
What Foods are Rich in Fiber?
Now that we know fiber’s role in our fueling, let’s explore some excellent sources of the nutrient. Spada provided us with several high fiber foods including fruits, veggies, whole grains, and legumes.
Fruits and veggies: Berries, pears, apples, bananas, avocados, carrots, and broccoli
Whole grains: Oats, popcorn, quinoa, and fortified cereals
Legumes: Beans and chickpeas
Getting a mix of different sources of fiber is essential to maximize its benefits. We should aim to incorporate a variety of the above foods onto our plates to ensure optimal gut health, blood sugar regulation, digestion, and overall well-being.
Things to Keep in Mind
It’s important to be mindful of how fiber-rich foods may affect our stomachs. “Fiber can cause an upset stomach especially during intense physical activity,” Spada says. As a result, she recommends “consuming fiber rich foods away from practice times and minimize/avoid fiber before practice and training.”
Balance and mindful choices are fundamental for digestive health. Fiber serves as a nutritious cornerstone to achieve this balance and improve our physical well-being. So, let's embrace fiber-rich foods and fuel our bodies for success!
