The Most Underrated Nutrient in Your Diet?

Estimated read time: 3.36 minutes (roughly the time it takes Augie to sniff out the best bone snack—he has standards). 😉

Why Fiber Deserves the Spotlight 🧪

G’day legends—Dan here.

I know everyone’s focused on macros and protein shakes. But performance isn't just about what you eat—it’s about what your body absorbs.

Fiber plays a critical role in digestion, gut health, and nutrient absorption. If you're not thinking about fiber, you’re not fueling completely.

What Is Dietary Fiber? 🌾

Fiber is a type of carbohydrate found in plant-based foods—but unlike other carbs, your body doesn’t digest it.

Instead, it moves through your digestive system doing essential behind-the-scenes work.

There are two types:

• ✅ Soluble fiber

  • Dissolves in water and forms a gel-like substance

  • Slows digestion, helps control blood sugar, and lowers cholesterol

  • 🥣 Found in oats, chia seeds, legumes, and apples

• ✅ Insoluble fiber

  • Doesn’t dissolve in water and adds bulk to your stool

  • Supports regularity and digestive speed

  • 🥦 Found in veggies, whole grains, nuts, and fruit skins

Fiber’s Hidden Superpower 🔬

Most people think of fiber as just a gut “cleanser.” But its most powerful effects happen deep in your microbiome.

Here’s how it works:

• 💥 Feeds your gut bacteria

  • Fiber is the primary fuel source for the beneficial microbes in your gut.

• 🔬 Produces performance-supporting compounds

  • As those microbes ferment fiber, they create short-chain fatty acids (SCFAs)—which reduce inflammation and support endurance, recovery, and metabolic health.

• 🧱 Strengthens your gut lining

  • SCFAs help reinforce your intestinal barrier, improving nutrient absorption and protecting against GI issues.

• ⚙️ Boosts full-system function

  • A healthier gut means better digestion, better fueling, and more consistent performance.

High-Performance Fiber Foods 🥑

Here are some of my go-to fiber-packed options:

These foods show up constantly in my meals — like my Power Bowl, which clocks in around 17g of fiber per serving.

How Much Fiber Do You Really Need? 📊

General guidelines:

• Women: ~24g/day

• Men: ~38g/day

For active folks and endurance athletes?

Aim for 30–34g/day for optimal performance.

⚠️ Start slow if you're not used to high-fiber eating—and hydrate to avoid bloating or GI issues.

How to Boost Your Fiber Intake 💡

Simple strategies:

• Add chia or flax to oats and smoothies

• Keep fruit skins on

• Choose whole grains over refined

• Load veggies into every meal

• Snack on almonds or cashews

• Try legume-based pasta (bonus: more fiber and protein)

🚫 Go Slow with Fiber Increases. Jumping from low to high fiber overnight? That’s a fast track to bloating and GI distress.

Instead, aim for a gradual ramp-up over 4–6 weeks.

• ➡️ Add just 2–4g of fiber per day each week

• ➡️ Always increase your water intake as you go—hydration keeps things moving smoothly

Bonus Tips for Runners & Hybrid Athletes 🏃‍♂️💥

• ⏱️ Time Your Fiber for Performance

  • Before workouts: Avoid high-fiber foods in the 1–2 hours before training

  • Before races: Give yourself more buffer—skip fiber in the 3–4 hours before start time

  • Best times for fiber: Earlier in the day or after your workout, when it won’t interfere with digestion

• Hydration is key: Think of fiber like cement—it needs water to stay functional.

• Track it: Just like macros, log your fiber for a week. You might be surprised how low it actually is.

Jonah’s Wrap-Up 🧠

Dan crushed it with the practical, gut-friendly strategies. Now here’s my quick breakdown of the science behind why fiber deserves a spot in your performance plan.

🧪 Key Takeaways from the Research:

• Fiber is the missing link

  • Most athlete nutrition plans focus on carbs and protein—fiber is often overlooked.

• It fuels your gut microbiome

  • Certain fibers (MACs) feed gut bacteria, which produce SCFAs that support digestion, recovery, and gut health.

• Target ~30g/day

  • Work up to ~30g daily, including ~2g of beta-glucan from oats or barley for added performance benefits.

• Ramp up + time it right

  • Increase fiber slowly over 4–6 weeks.
    ➤ Avoid fiber 1–2 hours before training
    ➤ Skip it 3–4 hours before races

Want more simple, science-backed nutrition tips that actually taste good?

Dan shares gut-friendly recipes, performance strategies, and zero-fluff fueling advice every week.

👉 Subscribe to his newsletter here and start eating like an athlete—without overthinking it.

🚨 New Research Shows Strength Training May Prevent Your Marathon Bonk

Did you miss my post about New Research Shows Strength Training May Prevent Your Marathon Bonk? You can find it below!

I won’t lie. These posts take me a while to make. If you find it helpful, share it on your story or with a friend. It helps me a ton!

Don’t forget: You + Science = AWESOMENESS 😎

Yours in science,

Jonah

Please email me directly if you’re interested in references for this week!