When optimizing athletic performance, creatine and protein powder often come to mind. What if it’s actually dietary fiber that should get the attention? In addition to better digestion, fiber aids satiety, regulates blood sugar, and could even help you live longer.
Dr. Layne Norton, Ph.D. in Nutritional Sciences, unpacked new research examining fiber and how it impacts health and kidney disease risk for those who suffer from Type 2 diabetes.
Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Talking to your doctor before beginning a new fitness, nutritional, and/or supplement routine is always a good idea.
Dietary Fiber on Kidney Disease and Longevity
Although the new study was conducted on subjects with Type 2 diabetes, fiber’s benefits can help a broad range of individuals, especially athletes.
Results showed that those who consume more than 20 grams of daily fiber had about a 57% lower risk of kidney disease than those who only consumed 10 grams. (1) The literature suggests that these payoffs increase dramatically at 14 grams of fiber daily.
Mortality risks drop significantly at higher fiber doses. “A meta-analysis demonstrated that for every 10-gram increase in dietary fiber, there was a corresponding 10% decrease in the risk of mortality from all causes, including cardiovascular disease and cancer,” Dr. Norton shared. “That’s pretty powerful.”
Since fiber slows the digestion of carbohydrates, it promotes stable energy levels throughout the day. (2)(3) Consuming fiber provides a sense of fullness, which can lead to smarter dieting choices and improved body composition. (4)(5)
[Related: 20 High-Fiber Foods to Support Digestion]
Fiber is like the gut’s maintenance crew, ensuring it runs smoothly. Fiber can lower LDL levels and strengthen metabolic health via its fermentation process into short-chain fatty acids. (6)
Improving insulin sensitivity and reducing inflammation are gold for beginner lifters and seasoned bodybuilders alike. Instead of shuttling the glucose into fat cells, the body can push it into muscle cells. Less inflammation fosters a greater environment for recovery, allowing athletes to focus on stacking progress when they train. (7)
Practical Ways to Include Fiber
Aim for 20-30 grams of fiber daily. Fruits, vegetables, whole grains, and legumes are all suitable options for getting the job done. Increase fiber gradually to avoid digestive discomfort. (8)
- Try splashing in oats or chia seeds into your protein shake.
- Substitute quinoa or brown rice for white rice.
- Snack on fruits like apples, pears, berries, or avocados.
More In Nutrition
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- Are Protein Shakes Good for You? An RDN Explains
- Are Hemp Seeds Worth the Hype? Here Are 3 Science-Backed Benefits of Hemp Seeds
References
- Luo Y, Bai R. Analysis of correlation between dietary fiber intake and risk of diabetic kidney disease in adults with type 2 diabetes mellitus: results from the United States National Health and Nutrition Examination Surveys 2009-2018. Ren Fail. 2025 Dec;47(1):2479573. doi: 10.1080/0886022X.2025.2479573. Epub 2025 Mar 24. PMID: 40125863; PMCID: PMC11934183. https://pmc.ncbi.nlm.nih.gov/articles/PMC11934183/
- Giuntini EB, Sardá FAH, de Menezes EW. The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives. Foods. 2022 Dec 6;11(23):3934. doi: 10.3390/foods11233934. PMID: 36496742; PMCID: PMC9736284. https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/
- Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM. Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials. Foods. 2019 Jan 6;8(1):15. doi: 10.3390/foods8010015. PMID: 30621363; PMCID: PMC6352252. https://pmc.ncbi.nlm.nih.gov/articles/PMC6352252/
- Akhlaghi M. The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. Crit Rev Food Sci Nutr. 2024;64(10):3139-3150. doi:10.1080/10408398.2022.2130160 https://pubmed.ncbi.nlm.nih.gov/36193993/
- Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001;59(5):129-139. doi:10.1111/j.1753-4887.2001.tb07001.x https://pubmed.ncbi.nlm.nih.gov/11396693/
- Bulsiewicz WJ. The Importance of Dietary Fiber for Metabolic Health. Am J Lifestyle Med. 2023 Apr 12;17(5):639-648. doi: 10.1177/15598276231167778. PMID: 37711348; PMCID: PMC10498976. https://pmc.ncbi.nlm.nih.gov/articles/PMC10498976/
- Peake JM, Neubauer O, Della Gatta PA, Nosaka K. Muscle damage and inflammation during recovery from exercise. J Appl Physiol (1985). 2017;122(3):559-570. doi:10.1152/japplphysiol.00971.2016 https://pubmed.ncbi.nlm.nih.gov/28035017/
- Alyousif Z, Mendoza DR, Auger J, De Carvalho V, Amos S, Sims C, Dahl WJ. Gastrointestinal Tolerance and Microbiome Response to Snacks Fortified with Pea Hull Fiber: A Randomized Trial in Older Adults. Curr Dev Nutr. 2020 Jan 17;4(2):nzaa005. doi: 10.1093/cdn/nzaa005. PMID: 32025615; PMCID: PMC6994441. https://pmc.ncbi.nlm.nih.gov/articles/PMC6994441/
Featured image via Shutterstock/Sultan Amir
