Dietary Fiber in Sport: Implications for Performance and Body Composition Optimization

Although dietary fiber is widely recognized for its health benefits in the general population, including reduced risk of cardiovascular disease and improved metabolic regulation, its role in athletic performance and recovery remains comparatively underexplored. Current sports nutrition guidelines lack specific recommendations for fiber intake, despite evidence linking adequate consumption to gut microbiome stability, immune modulation, and body composition optimization. Athletes face unique physiological demands that influence gastrointestinal tolerance, nutrient absorption, and energy availability, particularly under high training loads. Although excessive fiber intake may lead to gastrointestinal discomfort or reduced caloric intake, moderate and periodized consumption has been associated with enhanced immune function, improved energy metabolism, and preservation of skeletal muscle mass. Recent findings suggest potential benefits in attenuating exercise-induced inflammation and regulating substrate utilization. Nevertheless, observational data indicate that many athletes fail to meet general population intake targets, often due to precompetition dietary restrictions or concerns about digestive comfort. This review critically synthesizes current evidence on the physiological impacts of dietary fiber in athletic populations, focusing on gastrointestinal health, immune function, body composition, and performance outcomes. It further outlines practical, evidence-based strategies to optimize intake according to individual needs and sport-specific demands, including fiber periodization, source selection, and gradual adaptation.