why you need to be fiber-maxxing
Last year, when you opened up your explore page on any social media platform, there was a frenzy around high protein diets. High protein meal ideas varied from baked goods such as brownies, to wellness influencers adding cottage cheese in their smoothies. The recent focus on high protein however, derails and distracts us from the real epidemic: lack of fiber in our diets.
Now this isn’t to discredit other food groups, but as a whole we should focus on a balanced approach towards nutrition. Protein is just as important as fiber, however often when consuming high protein diets, people can easily neglect their fiber needs. High protein diets focus on foods such as meat, eggs, and dairy; which have their own wonderful benefits for the body, however none of these contain fiber.
Statistically, numerous studies have shown that colorectal cancer diagnoses are increasing in younger age groups such as women and men in their 30-40s. Colorectal cancer is now the leading cause of cancer deaths in men and women under 50. This demographic makes up 20% of all newly diagnosed cases in 2019, compared with just 11% in 1995.
Over 90% of Americans do not meet the daily recommended fiber intake. Only 5% of the U.S. population meets the recommended daily fiber intake. The “fiber gap” is now recognized (and should be) recognized as a public health concern.
Not only does lack of fiber increase risk of various cancers and gastrointestinal disorders, it is linked to cardiovascular disease, higher risk of type 2 diabetes, polycystic ovarian syndrome, autoimmune disorders and even impact fertility.
Now that we’ve covered some statistics and rung some alarm bells.. lets get into the study of fiber.
Fiber / ˈfaɪ bər /: (noun) the structural part of plants and plant products that consists of carbohydrates, as cellulose and pectin, that are wholly or partially indigestible and when eaten stimulate peristalsis in the intestine.
In simpler terms, fiber is a carb found in plant foods that the body can’t digest.
What you need to know:
Fiber comes in 2 forms—soluble and insoluble fiber.
Soluble Fiber: dissolves in water and forms a gel-like substance in the digestive tract, slowing down digestion and nutrient absorption. *keywords: gel-like & slows down*
Examples: oats, barley, beans, lentils, peas, apples, bananas, avocados, brussel sprouts.
Benefits:
Reduces LDL or “bad” cholesterol by binding to cholesterol in the digestive tract, preventing its absorption into the bloodstream.
Provides blood sugar control by slows down the absorption of sugar into the bloodstream, which can help prevent blood sugar spikes and improve insulin sensitivity, potentially reducing the risk of type 2 diabetes.
Supports supporting liver function by binding to toxins and bile acids for excretion.
It acts as a pre-biotic, by feeding beneficial gut bacteria that produce short-chain fatty acids (SCFAs). These SCFAs have been shown to have positive effects on appetite and satiety.
Supports a healthy gut microbiome by providing a food source for beneficial bacteria.
Influences the release of hormones that regulate appetite, such as cholecystokinin (CCK), glucagon-like peptide-1 (GLP-1), and peptide YY (PYY). These hormones signal the brain that you are full, reducing the urge to eat.
Insoluble fiber unlike soluble fiber, does not dissolve in water. Instead acts as a bulking agent to help food pass quickly through the stomach and intestines, in turn speeding up digestion. *keywords: bulking & speeds up*
Examples: wheat bran, whole wheat flour, cabbage, nuts, vegetables with skin and stalks such as: cucumber with skin, green beans, cauliflower, whole grains, brown rice, corn, dried fruit, legumes (contain both but higher in insoluble fiber)
Benefits:
Promotes regular bowel movements by adding bulk to stool, preventing and alleviating constipation. By increasing stool bulk and decreasing transit time, insoluble fiber may reduce carcinogen exposure in the colon.
Insoluble fiber can aid in satiety and helping you feel fuller for longer, potentially leading to reduced excess calorie intake.
Improves insulin sensitivity by improving insulin receptor function through reduction of chronic low grade inflammation. Increased production of inflammatory cytokines like TNF-α, IL-6, and CRP, which impair IRS-1 (insulin receptor substrate-1), a key protein in the insulin signaling cascade.
Insoluble fiber (via gut microbiota modulation and lower endotoxin load) can reduce these cytokines, allowing IRS-1 and Akt pathways to work properly again—improving glucose uptake in muscle and fat cells.
May help lower inflammation markers such as CRP (C-reactive protein) by:
Improving gut barrier function
Reducing endo-toxemia (leakage of bacterial toxins into the bloodstream)
Recommendations:
Ideally, women need to aim for 25 grams/day and men need to aim to consume 38 grams/day according to the Dietary Guidelines for Americans and the Institute of Medicine (IOM). The general rule of thumb to follow is consuming 14 grams of fiber per 1,000 calories consumed per day. Reality is, most Americans fall terribly short and average much below their daily needs.
It may seem daunting at first, and you may be wondering, “How in the world could I consume this much fiber per day?”
Fiber Hacks:
Choose whole fruits over juice, eating fruits with skin on when possible can give you an added 5-8g of fiber per day. My personal favorites and smarter choices are apples ( 1 medium: 4.5 g), pears (my personal favorite with almost 6 g per 1 medium serving), raspberries (1 cup: 8g), orange (3.5 g). Adding 1 or 2 servings of these to breakfast is an easy way to meet your daily goal.
You can top these same fruits off with some nuts and seeds such as: chia seeds (10g per 2 tbsp), flaxseeds (5.5 g per 2 tbsp), almonds (8.5g per 1/2 cup). Seeds and nuts are great choices and easy to sprinkle into yogurt bowls, smoothies, salads!
Example:
Raspberry and banana yogurt chia bowl with almond crunch
greek yogurt + 1/2 cup raspberries (4 g fiber) + 2 tbsp almonds (2 g fiber) + 1 tbsp chia seeds (5 g fiber) + 1 banana (3 g fiber) + 1 tsp honey + cinnamon = 14 grams of fiber, almost half your day worth of fiber in one simple, easy to make breakfast!
Swap white flour options to whole grains instead. Instead of white bread, have a sprouted grain bread (4-6 g fiber/slice), or switch from white rice to quinoa (5 g fiber/cup).
Include legumes at least 1x/day, my top picks to add to soups, salads, tacos, pasta or rice bowls are: lentils (8g per 1/2 cup), black beans (7.5 g per 1/2 cup), and chickpeas (6g per 1/2 cup).
Note: It’s imperative to increase fluid intake as you increase fiber for your gut to adapt to these new changes. Increasing water intake can activate soluble fiber’s gel-forming properties, without enough water the fiber cannot form a gel and may be less effective. In addition, when fiber ferments in the gut it can cause gas and bloating. Water helps dilute and flush out byproducts of fermentation, reducing negative side effects. Think of fiber as a sponge, without enough water, it can sit dry and get stuck in the gut. Aim for at least 8-10 cups per day of water.
Right now, nutrition spaces are having a high-protein moment, like it’s the main character of every meal.
But let’s get to the nitty gritty— a high protein diet isolated of fiber can slower gastrointestinal motility, causing more gut discomfort and increased cholesterol. Think of fiber as a broom for the body that sweeps away endotoxins and excess hormones. Without adequate fiber women especially, run the risk of impaired estrogen clearance, insulin sensitivity and lack of gut hormone signaling. Leading to a cascade of disorders such as polycystic ovarian syndrome, hormone driven cancer (breast, endometrial), PMS and PMDD.
So yes, have that steak. But level it up with brown rice, garlicky broccoli rabe, or harissa-roasted sweet potato wedges topped with a dollop of yogurt and a sprinkle of pomegranate seeds. You don’t need protein brownies to be “healthy.” What you do need? Balanced meals that keep you full, satisfied, and regular. It’s time to stop protein-chasing and start fiber-maxxing.
