If you’re someone who stays active—whether that means daily workouts, chasing kids, or simply making movement part of your routine—your body needs fuel that supports your energy, recovery, and long-term health. One often-overlooked nutrient that plays a big role in all of that? Fiber. 

What Is Fiber and Why Does It Matter?

Fiber is the part of plant-based foods your body can’t fully digest. But don’t let that fool you—fiber has powerful benefits, especially for active individuals. Here's what it does:

• Supports digestion and regularity

• Helps manage blood sugar levels

• Keeps you feeling full between meals

• Lowers inflammation

• Improves heart health

• Feeds your gut microbiome (which plays a role in immunity, metabolism, and even mood)

For people who are active, getting enough fiber can mean better energy levels, reduced bloat, and a more stable digestive system—all of which add up to better performance and recovery.

How Much Fiber Do You Need?

Most active adults should aim for 25–35 grams of fiber per day, but studies show that the average intake is closer to 15 grams. That shortfall can affect everything from your digestion to your ability to recover after a workout.

Tips to Boost Your Fiber Intake

Getting more fiber doesn’t mean overhauling your entire diet—it’s usually about making small tweaks that add up. Here are some simple, effective ways to get more fiber into your day:

• ✅ Add a veggie to every meal – Toss spinach or bell peppers into your eggs, top your sandwich with cucumbers and tomatoes, or add roasted veggies as a side dish at dinner.

• ✅ Choose whole grains – Opt for whole grain bread, brown rice, quinoa, oats, or whole wheat pasta instead of refined grains.

• ✅ Snack smart – Try air-popped popcorn, raw veggies and hummus, fruit and nut butter, or roasted chickpeas.

• ✅ Don’t peel everything – Keep the skins on apples, pears, potatoes, and cucumbers when possible—they’re packed with fiber.

• ✅ Start with fiber-rich breakfasts – Oatmeal topped with berries, ground flaxseed, and a spoonful of nut butter makes a satisfying, high-fiber start.

High-Fiber Foods to Keep in Your Kitchen

If you’re ready to boost your intake, stock up on these fiber-rich staples:

Fruits

• Raspberries (8g per cup)

• Pear (5-6g each, with skin)

• Apple (4g each, with skin)

• Bananas (3g each)

• Avocado (10g per avocado)

Vegetables

• Broccoli (5g per cup, cooked)

• Carrots (4g per cup, raw)

• Sweet potato (4g per medium, with skin)

• Brussels sprouts (4g per cup, cooked)

• Spinach (4g per cup, cooked)

Legumes and Grains

• Lentils (15g per cup, cooked)

• Black beans (15g per cup, cooked)

• Chickpeas (12g per cup, cooked)

• Quinoa (5g per cup, cooked)

• Oats (4g per cup, cooked)

Nuts & Seeds

• Chia seeds (10g per 2 Tbsp)

• Flaxseeds (5g per 2 Tbsp)

• Almonds (3g per ounce)

• Sunflower seeds (3g per ounce)

Quick Reminder

When increasing your fiber intake, do it gradually to avoid gas or bloating—and drink plenty of water to help everything move through your system smoothly.

Feeling good starts from the inside out, and fiber plays a key role in keeping your gut (and your goals) on track.

Need help with nutrition that supports your active lifestyle?
Our team at Natural Wellness Physiotherapy is here to help you perform your best—in your next race, in the gym, or in everyday life. Set up a free nutrition consultation or call us today at 316-290-9158 to learn more about how movement and nutrition work together to keep you strong, energized, and injury-free