Marathon participation is on the increase with major marathons seeing a phenomenal rise in registrations. In 2024 the Paris Marathon set a We all know the importance of fibre in our daily diet, if nothing else to keep us regular. A new study has analyzed why a moderate intake
of fibre should be part of an athlete’s diet and administered daily.
The research studied endurance athletes, some of whom ingested less than 20 g of daily fibre. It suggests fibre intake should be increased to ~ 30 g a day, which includes ~ 2 g of beta-glucan over a duration of six weeks. Beta-glucan is a water-soluble fibre found in oats and barley, and if taken in over two to four weeks could improve strength and endurance. It may also help reduce post-exercise inflammation, helping athlete recovery.
The study states that daily fibre intake should be accompanied by drinking fluids which helps speed up the ingestion through the digestive system, while reducing the chance of constipation. This is doubly important for athletes who can lose volumes of fluid during exercise.
Fibre also aids in feeding any bacteria in our system leading to the production of short-chain fatty acids (SCFAs) like butyrate. SCFAs help maintain a healthy gut avoiding gastrointestinal issues that can often plague athletes.
Source: Mancin, L., Burke, L.M. & Rollo, I. Fibre: The Forgotten Carbohydrate in Sports Nutrition Recommendations. Sports Med (2025).
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