Malen Gudbrandsgard
Nutritional adviser, MatPrat

Have you experienced stomach pains and cramps while running? And the feeling that you are desperately searching
after the nearest toilet? Then you are not alone. Many runners experience the same and
the combination of fiber and endurance training may be the explanation.

The vast majority of people know that the health authorities recommend that we eat more fibre. And many of them
We also know the dietary advice to eat coarse grain products every day. Still only gets 1 off
4 men and 1 in 2 women in themselves enough dietary fibre. Why should you eat more dietary fiber? And
What kind of food is rich in dietary fiber?

What is fiber?
Within the field of nutrition, dietary fiber is defined as part of carbohydrates, and that part of
the carbohydrates that cannot be broken down or absorbed by the stomach and intestinal system. Fiber can
divided into two groups:

- Soluble fibre, which is water-soluble and is broken down by the bacteria in the gut. We find this
among other things in foods such as oatmeal, nuts and apples.
- Insoluble fibre, which is not water-soluble, but contributes positively to a healthy and normal
digestion. Insoluble fiber is found, among other things, in wholemeal bread and carrots.

During the digestion of dietary fibre, some short fatty acid chains are formed - which give us some
Energy. But since it costs us energy to break down dietary fiber, we cannot count dietary fiber as
an energy source. Dietary fiber, on the other hand, is good nutrition and absolutely GOLD for our gut bacteria. And
the intake of varied sources of dietary fiber affects the bacterial composition in the gut. This
again contributes to many major processes in the body - Among other things, the immune system so that we
keeps us healthy and fast!

Why should you eat more dietary fiber?

Eating plenty of fiber-rich foods is associated with a reduced risk of heart disease and stroke
vascular diseases, type 2 diabetes, bowel cancer and obesity. An adequate intake of fiber
foods also counteract constipation, and help maintain a good stomach and
gut health. Not only is the fiber content an advantage in itself, but foods that are natural
containing fiber are often also rich in vitamins, minerals and antioxidants.
How much dietary fiber is recommended?
Women: 25 grams of dietary fiber per day.
Men: 35 grams of dietary fiber per day.

Or you can calculate the recommended dietary fiber intake based on your energy needs. A is recommended
intake corresponding to 12-13 grams of dietary fiber per 1000 calories.

Runner's belly
We must follow the dietary advice to eat coarse grain products every day, and increase our intake of
fiber through grains, fruit and vegetables. Nevertheless, the running stomach is not like the everyday stomach - especially
not right before or during a race. One of the beneficial health effects of fiber is to contribute to better
amusement. During a half marathon, marathon or a race where you push your body a little extra
hard maybe this is not the effect you are looking for? Fiber attracts water and it forms
gases during the digestion process. This, together with the actual endurance training is
helping to speed up the gastrointestinal system. Something that is good for your health in the long run
term, but can lead to stomach problems when it really matters!

The last days before a race
A diet with less fiber in the last days before a race can be of great help if you
experiencing stomach problems. But if you currently have a diet that works for you, there is no one
reason to change the fiber intake. Here we are different. Find what works for you!
Coarse and slow carbohydrates are recommended for weekdays, weekends and all year round. These contribute to
a balanced and varied diet that should be good for health. Fast carbohydrates are seen
on as the "weather elements" in a healthy diet, but can actually help those with stomach problems
against a race.

Test the running stomach
Avoid making major changes on the day of the race. Test yourself gradually and use the time
until the Oslo Marathon on finding the perfect fiber content in the food that suits you!

TIPS FOR TEMPTING RECIPES ON FOOD TALK

Juicy Banana Bread | Recipe – MatPrat
Banana Pancakes | Recipe and video – MatPrat
Strawberry Slush | Recipe – MatPrat
Yoghurt lefser with shredded lamb | Recipe – MatPrat
Fletteloff or horn – MatPrat