Fibre

Fibre is the indigestible part of carbohydrates. 

• Soluble fibres help reduce cholesterol and slows the absorption of food into the body.  Some sources are
  
• oats and oat bran
• dried peas, beans, and lentils
• vegetables and fruits

• Insoluble fibres provide roughage, which pulls water into the large intestine and reduces constipation.  Some sources are

• wheat bran
• rice
• vegetables and fruits with skins
  

Fibre Recommendations

In most cases, an athlete needs about the same daily fibre intake as any other healthy person.  The average Canadian consumes 10 to 20 grams of fibre each day, which is not nearly enough.  The exception for athletes is immediately before competition when nervousness can lead to an upset stomach, a condition that can be aggrevated by a high fibre meal.  Dietitians recommend athletes eat low-fibre foods shortly before competitions or events.  The chart below outlines the recommended fibre intake for various ages.