Athletes who follow the Paleo diet can ensure they’re getting adequate fiber by incorporating a variety of fiber-rich foods into their meals. While the Paleo diet emphasizes whole, unprocessed foods like meats, fish, fruits, and vegetables, it can sometimes be lower in fiber compared to other types of diets. However, with some strategic planning, athletes can still meet their fiber needs while following the principles of the Paleo diet.
Include Plenty of Non-Starchy Vegetables
Non-starchy vegetables are an excellent source of fiber and should make up a large portion of an athlete’s Paleo diet. These vegetables are low in calories but high in fiber, making them ideal for those looking to increase their fiber intake. Some examples of non-starchy vegetables include:
- Broccoli
- Spinach
- Kale
- Brussels sprouts
- Zucchini
Incorporate Fruits with Skin
Fruits are another good source of fiber and can be included in moderation on the Paleo diet. When choosing fruits, opt for varieties that are high in fiber and have the skin intact, as this is where much of the fiber is found. Some high-fiber fruits to include are:
- Apples
- Pears
- Berries
- Oranges
- Kiwi
Include Nuts and Seeds
Nuts and seeds are not only a good source of healthy fats and protein but also contain fiber. These can be a great addition to an athlete’s Paleo diet to help boost their fiber intake. Some fiber-rich nuts and seeds include:
- Almonds
- Walnuts
- Flaxseeds
- Chia seeds
- Pumpkin seeds
Choose Paleo-Friendly Fiber Supplements
If an athlete finds it challenging to get enough fiber from whole foods alone, they may consider incorporating Paleo-friendly fiber supplements into their diet. Some options include:
- Psyllium husk powder
- Ground flaxseed
- Acacia fiber
Stay Hydrated
Drinking an adequate amount of water is essential for proper digestion and can help prevent constipation, a common issue for those who are increasing their fiber intake. Athletes should aim to drink at least eight glasses of water per day to ensure their bodies can effectively process the fiber they consume.
Gradually Increase Fiber Intake
For athletes who are not used to consuming a high-fiber diet, it’s essential to gradually increase fiber intake to allow the body to adjust. Suddenly increasing fiber intake can lead to digestive discomfort, such as bloating and gas. Start by adding a small amount of fiber-rich foods to meals and gradually increase the portion sizes as the body adapts.
Monitor Fiber Intake
Athletes can track their fiber intake using a food journal or a nutrition tracking app to ensure they are meeting their daily fiber needs. The recommended daily intake of fiber is around 25-30 grams for adults, but athletes may need slightly more depending on their activity level and caloric needs.