Fiber is often talked about in relation to digestion, but it does much more than help support regular bowel movements. Fiber plays an important role in heart health, blood sugar management, fullness, gut health, and even sports performance through its role in overall nutrition quality.
One important thing to know is that fiber is actually a type of carbohydrate.
Unlike other carbohydrates that are broken down and absorbed for energy, fiber is not fully digested by the body. Instead, it moves through the digestive tract and provides a variety of health benefits along the way. While fiber itself is not a major fuel source like other carbohydrates, fiber-containing foods often provide important energy, vitamins, minerals, and antioxidants that support overall health and performance.
There are two main types of fiber: soluble fiber and insoluble fiber. Both are beneficial, and many foods contain a mix of the two.
Soluble Fiber
Soluble fiber dissolves in water and forms a gel-like substance during digestion. This type of fiber can help slow digestion, support stable blood sugar levels, and help lower cholesterol levels. Soluble fiber may also help you feel fuller for longer after meals and snacks.
Examples of foods high in soluble fiber include:
- Oats
- Beans and lentils
- Chia seeds
- Flax seeds
- Apples
- Berries
- Citrus fruits
- Barley
- Avocados
Because soluble fiber slows digestion, some athletes may choose lower amounts immediately before intense exercise to reduce stomach discomfort. Outside of training, however, these foods can be a great addition to meals and snacks throughout the day.
Insoluble Fiber
Insoluble fiber does not dissolve in water. Instead, it adds bulk to stool and helps food move through the digestive tract. This type of fiber is commonly associated with digestive regularity and gut health.
Examples of foods high in insoluble fiber include:
- Whole wheat bread
- Brown rice
- Nuts
- Seeds
- Vegetables like broccoli, cauliflower, and green beans
- Potato skins
- Leafy greens
- Bran cereals
Eating a variety of plant foods can help you naturally include both forms of fiber in your routine.
How Much Fiber Do You Need?
General recommendations are around 25 grams per day for women and 38 grams per day for men, though needs can vary depending on age, activity level, and overall intake.
Rather than focusing on exact numbers, it can be helpful to think about adding fiber gradually and consistently. Some simple ways to increase fiber intake include:
- Adding fruit to breakfast
- Including beans or lentils in meals
- Choosing whole grain breads or cereals
- Adding vegetables to sandwiches, pasta dishes, or grain bowls
- Including nuts and seeds in snacks
If increasing fiber intake, hydration matters too. Fiber works best when paired with adequate fluid intake.
Small fiber additions throughout the day can support digestion, gut health, energy, and overall wellness over time.
Not sure where to start? Reach out to a NOVA Sports Nutrition Dietitian today here.
