Why Fiber Deserves a Spotlight in Your Diet
Everyone is talking about protein these days — and marketing companies plaster the word “protein” on everything, making us believe it automatically makes a product healthy. While protein is undeniably essential (learn why in my protein blog), the importance of fiber has often been overlooked.
In fact, I’ve been predicting for the past year that fiber will be the nutrient trend to replace protein. Soon, you’ll see marketing shift from “High Protein” to “High Fiber,” and it’s crucial to understand what that really means — because not all fibers are created equal.
The Health Benefits of Fiber
Eating more fiber is associated with:
Longer lifespan
Lower risk of heart disease
Reduced risk of type 2 diabetes
Improved digestive health
Better cholesterol management
Fiber also contributes to satiety and regularity, keeping you full and helping everything move smoothly through your digestive system. Certain fibers bind to waste and other compounds for elimination, which supports detoxification and overall gut health. Others slow the absorption of sugar into the bloodstream, helping reduce glucose spikes.
And let’s not forget about your gut microbiome. Trillions of microbes live in your digestive tract, and they rely on fiber for fuel. Eating a fiber-rich diet helps feed these beneficial bacteria, supporting immune function, nutrient absorption, and overall wellness.
Soluble vs. Insoluble Fiber
It’s important to understand the difference between the two main types of fiber:
1. Soluble Fiber
Dissolves in water to form a gel-like structure
Helps lower cholesterol, regulate blood sugar, and keep you full longer
Found in softer plant foods, such as oranges, oats, apples, and beans
2. Insoluble Fiber
Does not dissolve in water
Adds bulk to stool and prevents constipation
Found in tougher plant cell walls, such as nuts, cauliflower, whole grains, and leafy greens
Including both types of fiber in your diet ensures you get the full spectrum of benefits — from improved digestion to heart health and blood sugar control.
Fiber and Plant Proteins: The Perfect Pair
One of the reasons I’m such a big advocate for plant-based proteins is that they often come with a healthy dose of fiber, giving you the best of both worlds: muscle-supporting protein plus gut-friendly fiber.
How Much Fiber Do You Need?
Dietary Guidelines for Americans 2020-2025 suggests the below:
Adults (19-50 years):
Women: 25 grams
Men: 38 Grams
Adults (51-70 years)
Women: 21 grams
Men: 30 grams
Adults (71+ years)
Women: 20 grams
Men: 25 grams
Fiber Rich Foods
Soluble Fiber Sources:
Oats
Barley
Apples
Oranges
Carrots
Beans (black beans, kidney beans, chickpeas)
Lentils
Psyllium
Insoluble Fiber Sources:
Cauliflower
Broccoli
Nuts (almonds, walnuts)
Whole wheat / whole grains
Brown rice
Dark leafy greens (spinach, kale)
Zucchini