Is Fiber the New Protein?
And is one more important than the other for a healthy diet?
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I’ll let you in on a secret that registered dietitians have known (and appreciated) for decades — fiber does a lot more than keep you regular. The non-digestible, gut-friendly nutrient has a huge impact on your overall health and more in common with protein than you may realize. Is fiber the new protein? Sort of — both should be permanent fixtures in your diet. Here’s why.
Is Fiber Just a Fad?
The term "fibermaxxing" has risen to epic proportion on social media, surpassing more than two-billion views in recent months. While overdosing on fiber can leave you with a stomachache, the call to action to eat more fiber is worthwhile, since most Americans fall short of meeting the daily recommendations. Most people eat less than 15 grams per day, but the bar is much higher. Women are advised to eat 25 grams of fiber a day and for men, a whopping 38 grams. This large fiber gap can be made smaller by adding more whole foods, including fruits, vegetables, grains, nuts, seeds and legumes, to meals and snacks. From beverages to crunchy snack foods, fiber is being added to more foods than ever before for grab-and-go convenience.
Fiber and Protein Parallels
Fiber and protein provide numerous health benefits, and that’s not where the similarities end. Protein is an essential macronutrient, while fiber is only found in foods that are rich in carbohydrates — another essential macro. Regularly getting enough fiber can help lower "bad" LDL cholesterol, reducing the risk of cardiovascular disease. Swapping higher fat meats for leaner protein sources can help reduce intake of saturated fat, which also has a positive impact on heart health.
The Benefits of Fiber (and Protein)
Both fiber and protein are known for their ability to increase satiety — meaning they make you feel fuller longer. Eating fiber and protein-filled foods will help keep your energy and blood sugar levels stable for longer periods of time. More stable levels can help with weight management by keeping hunger at bay. Fiber also benefits digestion by supporting regularity, plus soluble fiber helps promote the growth and flourishment of healthy gut bacteria. On the other hand, be careful not to consume too much protein or fiber right before exercise as slowed down digestion can lead to stomach discomfort during workouts.
Fiber and protein are typically found in foods with other nutritional prowess, but when you are looking for an extra boost, they are both available as supplements. Protein and fiber powders can easily be added to all kinds of homemade recipes including smoothies, cold-pressed juices, stacked waters, baked goods, energy bites and oat bowls, just to name a few. Nowadays, protein-spiked coffees and fiber-enhanced sparkling beverages are also front and center on restaurant menus and stocked on store refrigerator shelves.
Is Fiber Better Than Protein?
Protein still dominates the wellness universe, but fiber is catching up, fast! Why has fiber taken social media by storm? Perhaps it is the emphasis on gut health and its carryover effect to other body systems. A healthy microbiome is linked not only to stellar digestion, but also to improvements in nutrient absorption, immunity, skin and mood — appealing benefits to just about anyone. Protein intake is associated with muscle mass, plus it plays an integral role in skin health and immunity, just like fiber.
Bottom Line: You need fiber and protein, so make room for both!
