For athletes, maintaining a balanced diet is crucial, especially when dealing with digestive issues. High-fiber snacks can help promote digestive health while providing the energy needed for performance. Here are three practical examples of high-fiber snacks that cater to athletes with sensitive stomachs.
Nutty quinoa energy bites are a great snack for athletes looking for a quick energy boost without upsetting their stomach. They combine the fiber-rich benefits of quinoa with the healthy fats from nuts, making them an ideal pre- or post-workout option.
To make these energy bites, you’ll need cooked quinoa, a mix of your favorite chopped nuts (like almonds or walnuts), honey, and a sprinkle of chia seeds for extra fiber. Combine all ingredients in a bowl, roll them into small balls, and refrigerate. These bites are not only filling but also easy to digest, making them perfect for athletes with digestive issues.
Notes: Adjust the sweetness by varying the amount of honey. You can also add cocoa powder for a chocolatey flavor or swap nuts for seeds if you have nut allergies.
Hummus is a fantastic high-fiber snack that’s gentle on the digestive system. Pair it with whole grain pita chips or fresh veggie sticks for a satisfying crunch. The chickpeas in hummus are rich in fiber, promoting healthy digestion and keeping you full longer.
To prepare, simply blend canned chickpeas, tahini, lemon juice, garlic, and a pinch of salt until smooth. Serve with whole grain pita chips baked at home or store-bought, and add a variety of colorful veggies like carrots, cucumbers, and bell peppers for dipping. This snack is not only nutritious but also versatile and easy to customize to your taste.
Notes: If you’re avoiding garlic, you can skip it or replace it with a pinch of cumin for flavor. Try adding roasted red peppers for a different twist.
Overnight oats are a convenient and high-fiber snack that can be prepared in advance, making them perfect for busy athletes. By combining oats with chia seeds and your favorite berries, you create a filling snack that supports digestive health.
To make overnight oats, combine rolled oats with almond milk (or any milk of your choice), chia seeds, and a handful of mixed berries in a jar. Let it sit overnight in the refrigerator. In the morning, you can add a drizzle of honey, a sprinkle of cinnamon, or even some chopped nuts for added texture. This snack is not only delicious but also provides sustained energy for your workouts.
Notes: Feel free to switch up the fruits based on what’s in season or your personal preference. You can also use gluten-free oats if you have gluten sensitivities.