The Running Chef

When discussing nutrition, we often focus on the major players, such as carbohydrates and protein. But have you ever thought about the importance of fibre for runners? Like the general population, runners often overlook or misunderstand the benefits of fibre.  Yet, it plays a key role in both overall health and in supporting the demands of endurance sports and recovery.

So here are five reasons why runners should include more fibre in their diet?

1 Gut Health Improves Running Health

Recent studies have shown a significant relationship between good gut health and brain health. It’s been shown to influence energy levels, nutrient absorption, reduce inflammation, and even boost mood. For runners, a healthy gut is essential as it can make or break your long run.

Soluble fibre found in foods such as oats, apples, flaxseeds and legumes feeds the good bacteria in your gut. This helps improve digestion, supports the immune system, and can help reduce gut-related issues such as bloating or cramping during exercise. 

2 Fibre Fuels a Runners Recovery

After exercise such as an intense long run, our bodies enter a state of repair. Protein and carbohydrates are the key players in effective recovery. However, fibre-rich foods slow the release of glucose into the bloodstream, leading to a reduced insulin spike. This is important because maintaining balanced blood sugar levels helps keep our energy levels more consistent and stable.

Fibre-dense foods such as whole grains, leafy greens, and berries are also rich in antioxidants and micronutrients that help reduce inflammation. These nutrients speed up recovery and reduce muscle soreness.

3 Keeps You Regular

Fortunately, it hasn’t ever happened to me, but there are numerous stories of runners involuntarily letting themselves go mid-run. Fibre helps regulate our digestive system, which in turn helps reduce the chance of those surprises.

Insoluble fibre adds bulk to our stools and helps promote regular bowel movements. This may make it easier to plan those “pit stops” more strategically and reduce the likelihood of experiencing an unfortunate gut issue during a long race or run, just don’t load up on fibre before a long run or race.

4 Helps with Weight Management

As of writing, I class myself as a heavier runner on a weight-loss journey. Slowly, I’m starting to learn that fibre is my best friend. It keeps me feeling fuller for longer and reduces the likelihood of mindless snacking or overeating after a run.

Soluble fibre slows digestion and stabilises blood sugar, helping to prevent energy crashes and hunger spikes. This is hugely important during marathon training or ultra-marathon training, as these training programs often involve prolonged hunger. I’m speaking from experience.

5 A Healthier, Happier Heart

It should come as no surprise that runners place a significant strain on their hearts. A fibre-rich diet, however, helps our hearts perform better under stress. Studies have long linked soluble fibre to a reduction in LDL, or “bad” cholesterol, and to helping regulate blood pressure. From a health perspective, it can lower the risk of cardiovascular disease in the long term, which is also important for endurance athletes looking for longevity.

A Quick Fibre FAQ

How Much Fibre do Runners Need?

According to the NHS, adults should consume 30g of fibre per day; however, most of us fall short of this target. Runners, especially those looking to increase their mileage, should gradually increase their intake, as too much can lead to bloating and discomfort. These symptoms may become worse if the consumer consumes too soon before a run.

What are The Best Sources of Fibre for Runners?

• Oats (slow-release carbs + soluble fibre)
• Whole grains (brown rice, quinoa, wholemeal bread/pasta)
• Legumes (lentils, chickpeas, black beans)
• Vegetables (especially leafy greens, carrots, broccoli)
• Fruits (berries, apples, bananas, pears)
• Seeds (chia, flaxseed, sunflower)

When is the Best Time to Eat Fibre?

The best time to eat fibre is at breakfast with porridge, seeded toast, or fruit. From a recovery point of view, it’s best to consume fibre several hours after a long run to reduce bloating. Snacking on fibre-rich foods such as fruits or oat bars will help increase fibre intake. Nuts offer a great source of fibre, but unfortunately, I’m allergic to them.

When is the Worst Time to Eat Fibre?

Definitely not right before a long run or race. As mentioned above, it may lead to bloating or cramping. And on the subject of fibre before a race, do not try new fibre-rich foods on race day. You have no idea how your body will react, so try out all foods before committing them to your race-day diet.

To Sum Up

Fibre might not boost our energy like carbohydrates or provide the healing benefits of protein, but it plays a crucial supporting role. From gut health to satiety, heart health to recovery, fibre should feature heavily in your next training block as it might be the miracle coach you never knew you needed. By gradually increasing fibre intake and choosing the right sources at the right time, you can run longer, recover faster, and feel better doing it.