Why Do Athletes Need Fiber In Their Diets?
Did you know that our ancestors ate around 100 grams of fiber a day? Today, adults are averaging 15 grams a day. Yikes!
As I watch the cases come in of kids with constipation issues, diarrhea, bed wetting, hyperactivity, and general behavioral problems, I always look at the roots of our health: our guts. An imbalanced gut that isn’t fed probiotics, fiber, essential vitamins and minerals will wreak havoc on the entire body and mind of our kids, especially young athletes trying to perform at the top of their game.
But today, I am focusing on fiber. Most are aware of its benefits, but I’ve found that it’s probably one of the most misunderstood dietary components. There are numerous types of fiber, which likely adds to the confusion. Each type of fiber has its own physical properties and they influence how the fiber behaves in the body and account for its multiple functions. All fiber does have one thing in common: by definition, it's indigestible by human enzymes.
Some types speed up digestive time - meaning it helps move number two (!) through your pipes faster. Others can actually slow that transit time down, which enables the absorption of excess water in the colon so your body's number two is more formed upon exit. And some are more likely to produce gas than others. Lastly, there are some that nourish different resident bacterial species (we all have 4 pounds of bacteria in our bodies - they gotta eat!). The goal is to have a variety of different fibers from multiple food sources to promote a more diverse gut flora and help your athlete be as healthy as possible.
Insoluble vs soluble fiber
With all of that being said, the most important distinction is between soluble fiber and insoluble fiber.
Soluble fiber is that type that dissolves in water and in doing such, transforms into a gooey, gummy, spongy mass that travels the length of your gut in its own pace. Don’t think this fiber's tendency is to slow down digestive transit time with a constipating effect, rather, it’s regulating. Moreover, soluble fiber contributes to easy digestion. So what's the take away? It dissolves in water to help lower cholesterol and improve blood sugar control.
Insoluble fiber is what you might call “roughage.” When it’s combined with water, its physical properties have little change because it doesn’t absorb water well. Insoluble fiber stimulates movement, which speeds up digestive transit time and is especially helpful when constipation is an issue. So what's the takeaway? It does not dissolve in water helping to ease constipation.
Soluble fiber sources
Where is it found? Flesh of fruits, root veggies, and in cooked grains including oats and barley as well as apples and citrus fruits.
Insoluble fiber sources
It’s found in the form of cellulose and hemicellulose from leafy veggies, fruit and vegetable skins or the bran layer of most whole grains. It’s also found in lignans from sesame or flax seeds and some mature veggies. This is why it’s so important to have a variety of fiber as well as sufficient water each day.
How much fiber does my athlete need each day?
One way to estimate how much fiber your child needs is to take your child's age and add 5 or 10 to it. For example:
- A 5-year-old should get about 10–15 grams (g) of fiber every day.
- A 10-year old should get 15–20 grams (g) of fiber a day.
- A 15-year-old should get 20–25 grams (g) of fiber a day.
Good sources of fiber include:
- Vegetables & fruit
- Beans such as black beans, lentils and split peas
- Nuts and seeds
- Fiber-rich whole-grain breads and cereals such as whole wheat breads (there are a variety of gluten free options), brown rice and oatmeal
Tips to get more fiber in your family's diet
Read nutrition labels to find high fiber foods for athletes. Choose foods with 3 grams of fiber or more.
- Choose whole grains instead of refined grains. For example, try brown rice instead of white rice, or whole-grain pasta instead of regular pasta.
- Add bran to baked goods.
- Choose whole fruit instead of juice.
- Include fruit and vegetables with every meal. Aim for 5 or more servings of fruits and vegetables a day.
- Put veggies, like lettuce, tomato, or avocado, on sandwiches.
- Top plant or milk yogurts, cereals, or oatmeal with fruit and nuts.
- Add beans to soups and salads.
- Offer air-popped popcorn, whole-grain crackers, fruit, or vegetables as healthy snack options.
Crystal Hilsley is a Child Nutrition Advisor who specializes in psychology, nutrition and Parent Child Interactive Therapy. She has worked with organizations including USA Surfing, Boys & Girls Club, and Olympic athletes. You can find more about Crystal's programs for your athlete at the Family Support Program for Cal State Games families.
Funded in part by the San Diego Tourism Marketing District Corporation with City of San Diego Tourism Marketing District assessment funds.