Fiber 101
Over the summer, I examined whether or not Americans are too obsessed with protein. In short, many of my new clients are not getting enough protein. And still, the new protein marketing obsession has gotten out of hand. Yes, we do need more protein. No, we do not need to get it from protein cookies, protein popcorn, and protein ice cream.
Sure, consuming shakes and snack foods enhanced with protein powder may help you reach your protein goal, but it will definitely be at the expense of essential vitamins and minerals, and most importantly, fiber.
High-protein, low-carb diet trends come and go, but one thing remains constant: Americans are severely lacking fiber. Keep reading to learn more about the importance of fiber and how you can begin to include more of it in your diet.
The Basics:
Fiber is a carbohydrate found in plant foods such as fruits, vegetables, whole grains, and legumes. The most common known benefit of fiber is that it keeps your digestive tract moving. It’s also becoming more known for its role in helping people to maintain a healthy weight and in lowering the risk of diabetes, heart diseases, and certain cancers.
There are two types of fibers: soluble and insoluble. Soluble fiber dissolves in water and helps slow down digestion in the stomach. It’s for this reason that people who eat plenty of fiber feel fuller and energized for longer. Soluble fiber also lowers cholesterol and blood sugar. Avocados, peas, beans, apples, bananas, oats, carrots, barley, and citrus fruits are all good sources of soluble fiber.
Insoluble fiber doesn’t dissolve in water and thus aids in moving material through the digestive system. Insoluble fiber can be found in whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes.
The National Academy of Medicine gives the following daily fiber recommendations for adults:
21 grams for women older than age 50.
21 grams for women older than age 50.
25 grams for women age 50 or younger.
30 grams for men older than age 50.
38 grams for men age 50 or younger.
The Sources:
Putting It All Together:
When you’re first starting out, ensuring that you’re meeting your body’s macro and micronutrient needs can feel very overwhelming. It’s for this reason that in my Wellness Coaching sessions, we start small. First, we tackle protein. Everyone’s protein needs are different based on gender, height, weight, level of activity, and goals, but I recommend a minimum of 100 grams for everyone. Once we reach a point where the client’s protein goal is being met 80% or more of the time, we start to focus on fiber. Reaching 25 grams of fiber overnight can feel impossible, so instead, I recommend simply focusing on getting at least one-two sources of fiber per day. Once that begins to feel easier, we set our sights on reaching that target of 25 grams more accurately.
Here is a sample day of eating a high-protein, high-fiber diet*:
Breakfast – Yogurt cup: 3/4 cup plain Nonfat Greek Yogurt, 1/2 cup raspberries, 1/3 cup oats (soaked in the yogurt), dash of cinnamon or honey
20 grams protein, 7 grams fiber
Lunch – Stirfry – 4 oz chicken breast, 1 cup broccoli, 1/2 cup shredded carrots, 1/2 cup brown rice, teriyaki sauce
43 grams protein, 8.5 grams fiber
Dinner – Salmon tacos: 4 oz salmon, shredded lettuce or broccoli slaw, 1/2 medium sliced avocado, 3 corn tortillas.
37grams protein, 10 grams fiber
All in: 100 grams of protein, 25.5 grams of fiber!
*Please note: this is not a prescribed meal plan or medical advice. For guidance on how to best meet your personal nutritional needs, speak to a nutrition coach (like me!) a nutritionist, or your doctor.
As with anything, improving your nutrition habits takes time and practice. Too often, people put pressure on themselves to become perfect overnight, and then quit when they fail. Instead, try taking baby steps and acknowledge that there will be days you absolutely nail it and days that feel more challenging. Keep going, and strive for progress over perfection.
Also, know that you don’t have to take this on alone! I have helped countless people improve their habits through a sustainable, gradual approach that takes your goals, your starting point, and your unique needs in mind. If you’re ready to dive deeper into your nutrition habits, learn how to increase your protein and fiber intake, and ensure that your fitness goals and other wellness habits are aligned, click here to schedule a complimentary, no-strings-attached consultation.
