Fibre is the part of plant foods that the body does not fully digest. It plays an important role in digestion, helps you feel full and supports a healthy gut. Active people sometimes overlook fibre while focusing on protein.
Two Types of Fibre
- Soluble fibre: dissolves in water and is found in oats, fruits, pulses and some vegetables
- Insoluble fibre: adds bulk and is found in whole grains, vegetable skins and nuts
Good Food Sources
- Whole wheat roti, oats and millets
- Dals, rajma, chana and other pulses
- Vegetables, especially leafy greens
- Fruits such as guava, apple, pear and papaya
- Nuts and seeds
Benefits
- Supports regular digestion
- Helps you feel full for longer
- Contributes to a balanced diet
- Works together with fluids to support gut comfort
Tips for Increasing Fibre
- Add fibre gradually over a couple of weeks.
- Drink enough water.
- Choose whole grains more often than refined flour.
- Add a vegetable or salad to every meal.
- Eat fruit instead of juice.
Training and Fibre
Large amounts of fibre right before intense exercise can cause stomach discomfort for some people. Choose lighter, lower-fibre options closer to training and enjoy high-fibre meals at other times.
Putting It Into Practice
Look at your usual day of meals and find one or two places to add fibre, such as using whole wheat flour for rotis or adding sprouts to lunch. Increase slowly and notice how your body responds. People with digestive conditions should follow professional advice.
Key Takeaways
- Fibre supports digestion and fullness.
- Increase gradually and drink water.
- Time high-fibre foods away from intense training.
Frequently Asked Questions
How much fibre do adults need?
Many guidelines suggest around 25 to 30 grams a day, but individual needs vary.
Can too much fibre cause problems?
A sudden big increase can cause gas or discomfort.
Are fibre supplements necessary?
Most people can meet their needs through food.
Next Step
Learn more about nutrition fundamentals with the Certified Sports Nutritionist course and its course book at refitcertified.com.
Recommended Resources
Continue learning with relevant RE-FIT courses, programs, and publications.
