Introduction
Everyone is talking about protein these days. Grocery store shelves are lined with products boasting “high protein” on the label, and social media is overflowing with influencers sharing meals that pack 30 or more grams of protein into a single serving. Protein deserves the spotlight as it plays a key role in building and maintaining muscle, supporting healthy aging, and helping you feel satisfied after meals. But while many people know exactly how many grams of protein they are trying to eat, as well as how many grams of protein are in their smoothie, yogurt, and favorite bar, far fewer are paying attention to another nutrient that is just as important: fiber. Do you know how much fiber you are getting each day?
If you answered “no”, that may be your missed opportunity. Most Americans do not get enough fiber, even though it is linked to better digestive health, heart health, blood sugar regulation, and lifelong disease prevention. Whether or not you have been focused on hitting your protein goal, it may be a good time to start tracking your fiber.
Why Fiber Matters
Unlike protein, which primarily helps build and repair tissues, fiber is not actually digested by your body. Instead, it passes through your digestive tract, where certain types of fiber help support beneficial bacteria in your gut microbiome. Fiber promotes regular bowel movements and can help slow the absorption of sugar into the bloodstream. It also plays a role in lowering LDL (“bad”) cholesterol and increasing feelings of fullness after meals.
Are You Getting Enough?
The recommended daily fiber intake varies by age and sex, but a good rule of thumb is:
- Women: about 25 grams per day
- Men: about 38 grams per day
Despite those recommendations, most Americans consume far less fiber than recommended, averaging roughly 15 grams per day. That leaves a significant gap between what experts recommend and what most people actually eat.
Protein Gets You Full. Fiber Helps You Stay Full
Protein and fiber often work well together when it comes to building a satisfying meal. Protein helps slow digestion and supports muscle repair, while fiber adds bulk to meals and slows the movement of food through the digestive tract. Together, they can help you stay satisfied longer and reduce the urge to snack in between meals.
Instead of focusing on one nutrient, try building meals that include both. Here are a few examples:
Simple Protein + Fiber Pairings
- Greek yogurt + berries + chia seeds
- Eggs + a high-fiber tortilla + vegetables
- Chicken + roasted vegetables + quinoa
- Salmon + sweet potato + broccoli
- Apple + peanut butter
- Beans + rice + avocado
- Oatmeal + protein powder + ground flaxseed
Signs You May Not Be Getting Enough Fiber
Not getting enough fiber does not always cause obvious symptoms, but over time your body may give you a few clues:
- Frequent constipation
- Feeling hungry shortly after meals
- Diet low in fruits, vegetables, beans, or whole grains
- Elevated cholesterol or blood sugar levels, which can be influenced by many factors
Easy Ways to Eat More Fiber
Instead of focusing on what to remove or swap from your diet, focus on what you can add to each meal.
Some examples include:
- Add berries or sliced pears to breakfast.
- Toss beans or lentils into soups, salads, or tacos.
- Choose whole grains more often when they fit your preferences.
- Snack on air-popped popcorn.
- Add chia or ground flaxseed to yogurt or oatmeal.
- Keep frozen vegetables on hand to round out meals.
- Aim to include a fiber-rich food at every meal instead of trying to make up the difference at dinner.
A fiber math guide. If your goal is 25 grams per day, that may sound like a lot, but it can add up quickly:
- 1 cup raspberries: about 8 grams
- ½ cup black beans: about 7 grams
- 1 tablespoon chia seeds: about 5 grams
- 1 medium apple: about 4 grams
Fiber supplements can be useful for some people, but experts generally recommend getting as much fiber as possible from a variety of whole foods because those foods provide additional vitamins, minerals, and plant compounds.
A surprising way to add more fiber? Check your tortillas.
When most people think about fiber, they primarily think of fruits, vegetables, beans, and whole grains. But some packaged foods can also make it easier to close the gap on your daily goal. Certain high-fiber tortillas contain more than 20 grams of fiber per serving, making them an easy addition to meals like breakfast burritos, wraps, and tacos.
The key is to look beyond the front of the package and check the nutrition label. Not all “healthy” or “low-carb” products are created equally, and fiber content can vary widely between brands.
Quick Note On Increasing Fiber
Both soluble and insoluble fiber play important roles in health, and eating a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds is the easiest way to get a healthy mix of both.
If you are increasing your fiber intake, do it gradually and drink plenty of water. Adding too much fiber too quickly can lead to bloating, gas, and abdominal discomfort.
Bottom Line
Protein may have earned its place in the nutrition spotlight (and for good reason), but fiber deserves a place beside it. While protein supports muscle health and recovery, fiber helps nourish your gut, supports heart health, promotes stable blood sugar, and keeps you feeling satisfied long after a meal. Instead of choosing one over the other, aim to build meals that include both. Your body and your gut will thank you.
Some of the best sources of fiber include:
- Raspberries, pears, apples, and berries
- Beans and lentils
- Chia seeds and flaxseed
- Oats
- Nuts and seeds
- Vegetables like broccoli, Brussels sprouts, and artichokes
- Whole grains
