Fibre: The Most Underrated Lever in Performance Nutrition?
Fibre is one of the most overlooked parts of nutrition.
And when people try to change body composition or lose weight, it’s often one of the first things to quietly disappear unless they’re paying attention. Unlike protein, fibre isn’t plastered across packaging or marketed as a performance nutrient.
But for musicians, it matters more than most people realise.
This is a simple cheat sheet to explain why.
By the end, you’ll understand:
Why fibre deserves priority
The two types of fibre and what each does
What changes when intake increases
The hidden cost of eating too little
How much to aim for
The easiest ways to add it without overhauling your diet
Why Fibre Matters
Fibre shapes how you feel day to day.
It stabilises energy, supports digestion, and reduces the background noise of constant hunger. By slowing digestion, it improves blood sugar control and prevents the spike-and-crash cycle that leads to fatigue and cravings.
It also feeds the gut microbiome, which influences mood, immunity, recovery, and inflammation.
And because fibre increases satiety, it naturally reduces untracked snacking without relying on discipline.
Simple input. Big downstream effects.
The Two Types of Fibre (and Why You Need Both)
There are two forms of fibre, and they do different jobs.
Soluble fibre
Absorbs water and forms a gel in the gut. This slows digestion, smooths blood sugar responses, and helps you feel full for longer.
Insoluble fibre
Adds bulk and speeds transit through the digestive system. This supports regularity and reduces stagnation-related bloating.
Both matter. Most people under-consume both.
What You’ll Notice When Fibre Increases
Within 7 days
Reduced cravings for refined sugar
Smoother digestion with less heaviness after meals
More stable energy and fewer afternoon slumps
Clearer hunger signals and less reactive snacking
Training feels more “available” with less background fatigue
Within 2 weeks
Better appetite regulation
Fewer low-grade inflammatory symptoms (joints, gut, skin)
Improved sleep quality from steadier evening blood sugar
More consistent mood
Within a month
Positive shifts in the gut microbiome
Reduced bloating and more sustainable body-composition changes
Higher all-day energy
Better consistency in training and nutrition
The Hidden Cost of Low Fibre
Low fibre often masquerades as a willpower problem.
Without fibre, digestion speeds up, blood sugar swings become sharper, hunger becomes reactive, and cravings feel harder to manage. The gut microbiome loses support, which affects mood, recovery, and inflammation.
Training feels harder. Snacking feels inevitable. Consistency feels fragile.
That’s not a character flaw.
It’s missing infrastructure.
How Much Fibre Should You Aim For?
A good target is 25–30g per day, spread across:
2–3 meals
1–2 snacks
Focus on total fibre rather than obsessing over soluble vs insoluble. Variety and consistency matter more than precision.
The Fastest Ways to Increase Fibre (Without Overhauling Everything)
Add berries, apples, or bananas to breakfast
Use oats or wholegrain toast instead of refined options
Aim for two colours of vegetables per meal
Add beans, lentils, or chickpeas to soups, salads, and curries
Add seeds (chia, flax, pumpkin) to yoghurt or smoothies
Choose wholegrain rice, pasta, or wraps when possible
Use fruit as your default snack
Keep frozen veg and berries on hand for convenience
High-Fibre Foods (per 100g)
Fruit
Raspberries: 6.5g
Blackberries: 5.3g
Pear: 3.1g
Apple (with skin): 2.4g
Vegetables
Broccoli: 3g
Carrots: 2.8g
Spinach: 2.2g
Legumes
Lentils (cooked): 7.9g
Chickpeas (cooked): 7.6g
Black beans (cooked): 6.9g
Whole grains
Oats: 10g
Quinoa (cooked): 2.8g
Wholemeal bread (1 slice): 2–3g
Nuts & seeds (small amounts)
Chia seeds: 34g
Flaxseed: 27g
Almonds: 12.5g
Five Easy Add-Ons
1 tbsp chia in yoghurt or oats (+5–6g)
Handful of berries at breakfast (+3–6g)
Half rice, half lentils (+4–6g)
Swap white bread/wraps for wholemeal (+2–4g)
Roasted chickpeas as a snack (+5–6g)
Practical Guidelines
Increase fibre gradually over 7–10 days
Hydrate well (2–3L/day) as fibre goes up
Keep fibre lower 90–120 minutes before training or performing
Increase fibre after sessions
On-the-go option: berries are hard to beat
That’s it for today!
