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Should I eat high-fiber foods as an athlete?

Yes, athletes should always try to eat food high in fiber as fibers are of great importance to your health. Consider low-fiber strategies only for meals before and during exercise to reduce GI problems or execute complex performance nutrition strategies.

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Written by: The Athlete’s FoodCoach, on 17-11-2023
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Why should I eat high-fiber foods?

Fibres are of great importance to your health:

  1. Digestive Health: Fiber supports a healthy digestive system. Fibers improve gut health and help to prevent GI problems like diarrhea and constipation.
  2. Fullness:Fibers contribute to satiety and a prolonged feeling of fullness. This aids in portion control and weight management.
  3. Stable blood sugar: Dietary fibers slow down the digestion and absorption of nutrients, including carbs. This results in moderating the rise of glucose (sugar) in the blood after a meal.
  4. Reduced Disease Risk: Fiber lowers the risk of heart disease, type 2 diabetes, and colon cancer.

How do I get my fiber intake on point?

General recommended fiber intake is around 30 grams of fiber per day for women and 40 grams for men. Use the FoodCoach app to check amount of fibers in your meals and apply these strategies to boost your daily fiber intake:

  1. Start with post exercise meals: Eating high-fiber before exercise may trigger GI problems during exercise. Post exercise meals are suited meals to start boosting your fiber intake.
  2. Add fiber-rich foods: Include fruits, vegetables, whole grains, nuts, and legumes in your favorite meals.
  3. Gradual increase: Gradually increase your fiber intake to avoid digestive discomfort.
  4. Stay hydrated: Drink plenty of water in (1.5-2L /day) to help fiber work effectively and prevent GI problems.

Consider low-fiber strategies only for meals before and during exercise to reduce GI problems or execute complex performance nutrition strategies.

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Popular fiber-rich meals and snacks

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Definitions

  • - Immune system / function: The immune system recognizes, attacks, and destroys things foreign to the body. The system protects the body against infections caused by bacteria, viruses, fungi and parasites.
  • - Anti-inflammatory cytokines: signaling molecules produced by immune cells that play a key role in regulating the immune response and reducing inflammation in the body.
  • - Antimicrobial proteins: a group of proteins produced by the body's immune system and other cells that have the ability to inhibit or kill microorganisms, including bacteria, viruses, fungi, and parasites.
  • - Antioxidants: molecules that help protect cells from damage caused by free radicals. Free radicals are molecules that can damage cells, proteins, and DNA. This damage is associated with various diseases. Vitamin C and E serve as antioxidants.
  • - Fatty acids: Building blocks of dietary fats, essential for various biological functions in the body.
  • - Omega-3 fatty acids: A group of polyunsaturated fats that are important for human health and must be obtained through the diet since the body cannot produce them.
  • - Exercise-induced inflammation: Temporary increase in inflammation that occurs in the body as a response to physical activity, particularly intense or prolonged exercise. This type of inflammation is generally considered a natural and healthy part of the body's response to exercise.

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