Fiber! What is fiber?

You're back in school, going to class, working out and eating in the athletic dining hall. You hear all the time that you need to eat fruits and vegetables, but what are the benefits? The first one we'll explore is fiber.

Fiber is the part of foods that we cannot digest. Fiber can be found in fruits, nuts and seeds, vegetables, wholegrains, beans and peas. It is often referred to as "roughage".

There are two types of fiber: insoluble and soluble. You need both in your diet! Insoluble fiber gives structure to plants. It absorbs water, increases fecal bulk, and makes stools easier to pass. Examples of insoluble fiber are whole grains and vegetables.

Soluble fiber forms a gel in water. It lowers blood cholesterol and stabilizes your blood sugar (so you don't feel hungry 15 minutes after you eat your snack). Examples include oatmeal and kidney beans.

How much fiber do you need? Men need 38g per day and women need 25g per day.

You can increase your fiber intake in many ways.

• Snack on fruits and vegetables throughout the day (don't forget to pair it with protein!)
• Buy 100% whole wheat breads
• Choose brown rice
• Add ground flaxseed to your smoothies or yogurt
• Eat more beans! (Hummus is a bean!!)
• Snack on popcorn, dried fruits and nuts
• Read food labels - you may be suprised to find fiber in things like yogurt or your favorite breakfast cereal
• Drink a smoothie from the weight room and/or fill your plate with berries as well as other fruits and vegetables in the dining hall

Is this important to me, as an athlete? Yes because its important to your overall health! Fiber improves your digestive health and prevents constipation. It helps move waste through your body and may help you stay regular. It also helps prevent certain types of cancer, like colon cancer. Besides that, we all know fruits, vegetables, whole grains, nuts, seeds, and beans all have many benefits which you can find on the Top 25 Food List in your nutrition guidelines handout.

As always, if you have any questions or you want more information, stop by Coach Heitmeyer's office in the Yeckel Athletic Performance Center.
*Information from Nancy Clark's Sports Nutrition Guidebook, 4th edition.