Supporting a Healthy Gut: A Key Ingredient in Sports Nutrition

Hi there! My name is Rebekah and I am a Registered Dietitian specializing in sport nutrition, Certified Diabetes Educator and Certified Intuitive Eating Counselor. I live and work in Ottawa, Ontario and I help athletes of all ages and abilities fuel their sport performance while prioritizing health and supporting a healthy relationship with food and their body.

When we think about sports nutrition, we often focus on macronutrients, supplements, or hydration strategies. But there’s a powerful player working behind the scenes that influences performance, recovery, immunity, and even mental clarity: your gut. A healthy gut is more than just good digestion—it plays a huge roll in overall health and athletic performance.

Here are five key ways to support your gut and why they matter for athletes.

1. Fibre: Fuel for Your Gut Microbiome

Fibre is a non-digestible carbohydrate that plays a vital role in digestion, regulating bowel movements, lowering cholesterol and feeding the beneficial bacteria in your gut. These bacteria produce short-chain fatty acids (SCFAs), which help reduce inflammation, support immune function, and improve gut barrier integrity—all crucial for athletes facing high physical stress.

Unfortunately, less than 5% of Canadians get the recommended amount of fiber daily with most getting only 14 grams! Women should be aiming for 25 grams daily while men are encouraged to get 38 grams per day.

Aim for a variety of fibre sources including whole grains, legumes, fruits, and vegetables. If you are among the majority of folks getting very little fiber in your diet currently, please, do yourself a favour and GRADUALLY increase your fiber intake and time your intake appropriately around training to prevent gastrointestinal (GI) discomfort.

https://www.istockphoto.com/photo/group-of-food-with-high-content-of-dietary-fiber-arranged-side-by-side-gm1457889029-492584168

2. Proper Hydration: Essential for Digestive Health

Hydration doesn’t just impact thermoregulation and performance—it’s also key to maintaining a healthy gut. Water helps move food smoothly through the digestive tract and supports the mucosal lining that protects the gut wall. Dehydration can slow digestion, contribute to constipation, and worsen GI symptoms during exercise. Athletes should monitor their hydration status throughout the day and adapt fluid intake based on training intensity, sweat rate, and environment.

3. Regular Physical Activity: Move for Microbiome Diversity

Exercise itself can positively influence the gut microbiome by increasing microbial diversity and promoting gut motility. Regular, moderate physical activity is associated with more robust and resilient gut bacteria. However, excessive or intense training without proper recovery may lead to gut issues. Balance is key—consistent training, combined with good recovery practices, benefits both your body and your gut.

4. Probiotics & Prebiotics: Feed and Support Good Bacteria

Probiotics are live beneficial bacteria found in fermented foods like yogurt, kefir, miso, and sauerkraut, or in supplement form. Prebiotics, found in foods like onions, garlic, green bananas, leeks, aspargus, and cabbage, act as food for these bacteria. Together, they help maintain a healthy balance of gut microbes, reduce inflammation, and support immune health. Athletes may find probiotic supplements helpful, particularly during periods of travel, stress, or antibiotic use, but food-first approaches are ideal whenever possible.If you are thinking about a supplement make sure to speak with your doctor or Registered Dietitian first! There are MANY choices on the market and they are not all created equal.

https://cdhf.ca/en/probiotics-vs-prebiotics/

5. Sufficient Calorie Intake & Anti-Inflammatory Foods: Fuel and Protect the Gut

Underfueling is a major threat to gut health in athletes. When calorie intake doesn’t meet energy demands, blood flow to the gut can decrease, impairing digestion and increasing the risk of GI symptoms. Low energy intake typically goes hand in hand with limited micronutrient intakes and limited diet variety which can have their own negative impacts on gut health. Eating enough helps maintain gut integrity and supports recovery. Additionally, incorporating anti-inflammatory foods such as fatty fish, berries, turmeric, leafy greens, and olive oil can help combat exercise-induced inflammation and support gut and overall health.

Final Thoughts

Your gut is at the center of your health and performance. By supporting it with fibre-rich foods, staying hydrated, maintaining regular movement, nourishing your microbiome with probiotics and prebiotics, eating enough to meet your needs, and including anti-inflammatory foods, you can help your gut thrive allowing your performance to thrive with it.

Don’t underestimate the power of the gut in your game plan.

Are you ready to take the next step in honing in your nutrition strategies for your active lifestyle? Connect with me and book your FREE DISCOVERY CALL and let's get started!

Are you an athlete, parent of an athlete or a coach? Sport nutrition is often a missing piece to the performance puzzle for young, developing athletes. Check out my other biz, BUILT TO PERFORM, and see how we can help you educate and support your team. From nutrition education sessions to being on the ground at training camps and competitions, providing fueling stations and expert support. We are here to help take the guesswork out of nutrition.