Short answer: the European Food Safety Authority (EFSA) considers 25 grams of fibre per day an adequate intake for adults. In the Netherlands, the Health Council advises 30 to 40 grams. Get it from wholegrain products, legumes, vegetables, fruit, nuts and seeds. Increase your intake gradually and drink enough with it. If your diet falls short, a fibre supplement can be an addition.
Protein, creatine and pre-workout get most of the attention. Fibre is often forgotten, while many people get less than recommended. Here's what you need to know as an athlete.
What is fibre?
Fibre is a type of plant carbohydrate that your small intestine doesn't break down. There's soluble fibre (in oats, legumes and psyllium, among others) and insoluble fibre (in wholegrain products, bran and the skin of fruit and vegetables, among others). A varied diet provides both.
How much do you need?
EFSA considers 25 grams per day adequate for adults. The Dutch Health Council advises 30 to 40 grams per day, about 14 grams per 1,000 kcal. If you eat a lot because you train hard, your needs go up with it.
Where do you find fibre?
- Wholegrain bread, wholegrain pasta and brown rice
- Oats
- Legumes such as lentils, chickpeas and beans
- Vegetables and fruit, preferably with the skin
- Nuts and seeds
Fibre around your training
- Right before training: a large high-fibre meal just before a hard session can sit heavy on your stomach. Plan that meal a few hours earlier.
- Build up gradually: if you start eating more fibre, increase step by step. Going too fast can make you feel bloated.
- Drink enough: fibre needs fluid. Drink enough water spread over the day.
Evogen Fiber
Evogen Fiber is a fibre powder with a mix of soluble and insoluble fibre: psyllium fibre, soluble corn fibre (Fibersol®-2) and inulin from Jerusalem artichoke. Mix one scoop with at least 240 ml of water or another drink, up to twice a day. Never take it with too little fluid. For healthy adults only; not during pregnancy or breastfeeding. Taking medication or have a medical condition? Talk to your doctor first.
The exact amounts are on the label in the product photos. Follow the dosage on the label.
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Nutrition Monsters is the official European reseller of Evogen Nutrition: 100% original, shipped from our own stock in Utrecht (NL).
A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. Follow the dosage on the label.
